Dear Mark. Should teens take creatine? |: Mark’s Daily Apple:

One of the most common supplements I get is about creatine. In particular, it is good for you. Is it safe? Should teens use it today?

You should use any new supplement or practice with your doctor, but my quick և short answer is yes. Adolescents can generally safely take it, with some medical exceptions. Teenagers can benefit greatly from this. Adolescents, especially those who do not eat animal products, should consider creatine intake. But I do not give only quick and short answers here. Let’s take a look at the science of creatine use by teens to find out exactly why it’s so useful and safe. First, the question.

Hello Mark,

I have 2 sons who are athletes and they ask me about creatine.
One is 21 years old, playing college football, and the other is 15 years old, playing football and baseball.
My youngest beats me to start taking creatine. Do you have a reaction to this? Or an article you can link to that you wrote. I have always been against it, just because I do not know enough about it.

Thanks for the help
Alicia

Now the details. To begin, let’s dispel the popular myths about creatine.

Creatine myths have been destroyed

Creatine is not a synthetic compound created in a laboratory, it has never been seen by human biology. It is present in muscle tissue, including humans and animals. The best source of creatine is fish and red meat. In other words, if you eat foods of animal origin, you are “taking creatine.”

Creatine is not the same as anabolic steroids, and over the years many horror stories in the media have compared the two.

Creatine intake does not slow down muscle growth. You still have work to do. In fact, creatine will not help you build muscle at all without going to work. Creatine it helps you do more work than you would otherwise do. That is why it is effective.

What does creatine do?

Whether it is biosynthesized from the amino acids arginine, glycine and methionine, part of a natural meat diet or taken as a supplement, creatine helps provide a very specific type of energy for your muscles. ATP or adenosine triphosphate, the fuel we use for short, intense bursts of speed or force. It plays an important role in the preservation of cells by regulating the collection and dismantling of the cytoskeleton, but this is not usually the reason why people take creatine. They do this because it helps produce ATP. When we gain a lot of weight or go 1 repetition of the maximum or take the cars out of the accident victims, we use up our ATP energy. Our ATP is usually only good for a few seconds for maximum results. several squats with a maximum of 80% of our 1 repetition; or one good 100% 1 repetitive maximum press. This is the material Grock would deal with a deadly blow to the mastodon. It’s a fuel for survival, it consumes quite quickly, but it replenishes just as quickly.

This is why creatine is one of the most commonly recommended supplements for keto dieters. To most people, keto seems to be slightly inferior to the high glycolytic power, the kind of energy needed in the gym to work out the world at a great, high intensity. We simply do not carry the same amount of glycogen as your standard carbohydrate loader;

This is where creatine comes in. By increasing the phosphocreatine content of the muscles, it provides instant energy for intense movements. It does not last long, but it eliminates any reduced muscle glycogen content, which we can “process” for a short rest.

Creatine not only enhances physical activity. Creatine was also found in the brain, where it maintains cognitive function ATP through the processing of the body’s major energy currency. Studies show that vegetarians who take creatine supplements enjoy improved cognitive-physical performance. Vegan Brain և Muscles that are even smaller (eggs contain less creatine) should benefit more from supplements.

For the average athlete (teenager or otherwise), this does not change the game, but it does prove to show real or insignificant benefits in immediate muscle energy. Creatine can help give you an extra little burst of ATP that can pass through your collection. Instead of dwelling on 10 repetitions, you can continue with 12. It’s not clear whether it increases muscle strength և permanent strength. The added repetitions that can help you get out will certainly bring some benefits, such as signaling your genes to synthesize more protein and build more muscle, but it becomes vague when you consider that creatine supplements are cellular volumes. , which cause water retention in the muscles.

Make sure you really get the strength, not just the water-based size.

Should teens take creatine?

Good good. Thus, creatine is great for short-term high-intensity performance, especially resistance training. It has been widely studied by adult athletes. As for the real study of adolescents.

They really studied creatine in two types of teenage athletes: swimmers and soccer players. What does it show?

Adolescent swimmers who take creatine see real benefits. Several different studies have shown that taking 5 grams of creatine daily up to 20 grams of creatine increase the speed of swimming, the performance of the swimming range, the maximum speed of swimming և the performance of the swimming bench (a sport designed to imitate փորձ the experience of swimming). In other words, it’s great for sprint swimmers և any other swimmer who wants to increase their top speed in the water.

We see similar advantages in football players. Improved sprint performance, better dribbling, higher output power, better repetitive sprint performance, improved work capacity.

For some reason, these are the only randomized controlled trials of creatine in adolescent athletes. But I think it is safe to say that most of these benefits will translate well into other sports.

Research actually shows that teens get a little better creatine intake in their muscles than adults, which may mean one or two things. they are either more effective in muscle creatine or have lower basal creatine levels in muscle. However, teens can especially benefit from creatine supplements.

Creatine is likely to make a bigger difference in teens who do not eat as much dietary creatine as vegetarians. Studies show that vegetarians who eat creatine are more likely to see a greater increase in creatine levels in their muscles than most creatine-eating dieters, but it is unclear whether this inequality means greater improvement in exercise performance.

Studies show that creatine boosts work efficiency and body composition in everyone, regardless of diet. They also show that the body produces about two grams of creatine a day, gets one or two grams of meat-rich diet, but can use more creatine from supplements.

However, there is little or no evidence of cognitive benefits for young people taking creatine. They occur only in vegetarians or the elderly, especially those with cognitive impairment or high stress levels. I would imagine those vegetarian or vegan teens should: see cognitive benefits, however.

Adolescent Creatine Tips

If your teen is going to take creatine, make sure a few things are settled.

  • Drink plenty of quality water. Creatine requires extra water intake. It draws water into the muscles, leaving the rest of the body vulnerable to dehydration.
  • Take plenty of electrolytes. You can make electrolyte blends, use something like LMNT, or drink my favorite standby mode: Gerolsteiner mineral water with sea salt և lemon or lime juice. For serious electrolyte requirements, you can also prepare my “Better Gatorade” by mixing molasses in a little coconut water with a pinch of lime or lemon juice and salt.
  • 2-5 grams of creatine a day is not a cause for concern. What worries me about adolescent supplement habits are stimulant-laden exercises. Eyeballing straight caffeine powder. Confused with exogenous testosterone. Leisure supplement. You can do much worse than creatine, a nutrient found in the oldest human food in the environment, red meat. Nutrients that our liver actually synthesizes on its own, of their own free will.
  • Pre-loading at 10-20 grams per day for 5 days is safe. This will allow your muscles to get a little faster with creatine, but you do not need to get the benefits of creatine.
  • Excess carbohydrate loading does not seem to exacerbate the effect. Adding carbohydrates to creatine is more than what teens get in their normal diet, which does not bring any additional benefits.
  • Your teen should be active in intense training or sports. Because extra creatine does not actually become the brain of adolescents or provide much cognitive benefits to the average healthy adolescent, creatine intake should be reserved for those who are actively exercising.
  • Your teen should be a vegan / or vegetarian / vegan. The only reason a teenager who does not train should consider creatine is if he or she avoids meat.
  • Your teen should have healthy kidneys. If your teen has kidney disease or kidney failure, discuss creatine with your doctor before continuing.

Also, I see no reason why healthy, active teens who work out or exercise should not take creatine.

Have any of you tried creatine as a teenager? Do you have any teen athletes who take creatine? Let me hear below և how it turned out for you: for you.

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About the author:

Mark Sisson is the founder of Mark’s Daily Apple, the godfather of the Primal food and lifestyle movement, և New York Times: bestselling author Keto Reset diet. This is his latest book Keto for life, where he discusses how to combine the keto diet with the Primal lifestyle for optimal health and longevity. Mark is also the author of numerous other books, including: Preliminary designwhich was attributed to the 2009 turbocharging of the initial / paleo motion growth. After three decades of studying and educating people about why food is the key to maintaining optimal health, Mark launched: Initial cuisineA real food company that creates kitchen staples for Primal / paleo, keto և Whole30.

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