Creatine & Teens: What You Need to Know Before You Supplement

watson2wellness
Oct 3
4 min read

If you’re a teen (or the parent of one) exploring fitness, sports performance, or muscle growth, you’ve probably heard about creatine. It’s one of the most popular supplements in the athletic world—and it’s showing up more and more in high school gym bags and locker rooms.

But before you scoop it into your smoothie, let’s pause and ask some important questions.

What Is Creatine & Why Do People Take It?

Creatine is a naturally occurring compound found in muscle cells. Its main job is to help produce energy during short bursts of high-intensity activity—like sprinting, lifting weights, or jumping. Your body makes creatine on its own, and you also get it from foods like red meat and fish.

💥 The Purpose of Supplementing Creatine:

Increase muscle energy: Creatine boosts phosphocreatine stores in your muscles, which helps regenerate ATP—the energy currency your body uses during intense exercise.
Improve performance: It’s especially helpful for activities that require quick, explosive movements (e.g., weightlifting, sprinting, HIIT).
Support muscle growth: Creatine can help increase lean muscle mass when paired with resistance training.
Enhance recovery: Some studies suggest it may reduce muscle damage and improve recovery between workouts.

🧠 But Before You Supplement…

Ask yourself (or your teen client):

Do I need this, or am I just curious?
Am I eating enough protein and whole foods first?
Is my training consistent and well-structured?
What are the long-term goals—and does creatine fit into them?

Supplements should always be secondary to food, sleep, hydration, and training. If muscle growth is the goal, protein intake and recovery are far more foundational.

🧪 What Does the Research Say?

Recent studies show that creatine may offer performance benefits for adolescent athletes—especially those involved in high-intensity sports like soccer, swimming, and weight training. A 2021 review from MDPI found that creatine supplementation can increase phosphocreatine stores in muscle by 15–40%, potentially improving strength and energy output during intense exercise.

Another study from Nationwide Children’s Hospital noted a sharp rise in creatine use among high school students, with nearly 12% of seniors reporting unsupervised use. While short-term use showed no major adverse effects, researchers emphasized the lack of long-term safety data—especially during puberty, when muscle and hormonal changes are already in full swing.

In short: some benefits, but lots of unknowns. Especially for teen girls, who are underrepresented in most studies.

“Researchers at Nationwide Children’s Hospital found insufficient evidence that creatine supplementation consistently improves athletic performance in adolescents, and highlighted a significant gap in understanding its long-term effects. While creatine is naturally found in muscle and can be obtained through diet, a growing number of teen athletes are turning to supplements—often without medical guidance. In fact, a 2022 NIH-funded survey revealed that nearly 12% of high school seniors used creatine without a doctor’s supervision, marking the largest year-over-year increase on record.” — Pediatrics Nationwide, May 2023

“Creatine is a popular supplement among adolescent athletes, with reported use ranging from 5–20% in middle and high school students. Surveys show that creatine use increases sharply in grades 11 and 12, with rates as high as 44% in older male teens. Boys are significantly more likely than girls to use creatine, especially in strength and power sports like football and wrestling.” — Frontiers in Nutrition, 2018

🤔 Questions to Ask Before Supplementing

As a wellness coach, I always encourage clients to ask:

Why do I feel I need to supplement? Is it pressure from peers? A desire to bulk up fast? Or are you struggling to meet your nutrition needs through food?
Can I do this in a more natural way first? Creatine is found naturally in foods like red meat, poultry, and fish. Most teens can meet their needs through a balanced diet—especially if they’re eating enough protein.
What’s the cost? Creatine is relatively affordable, but supplements add up. Would that money be better spent on whole foods, coaching, or gear that supports your goals?
What are the side effects? While creatine is generally safe short-term, it can cause bloating, water retention, and digestive upset in some people. And again—long-term effects in teens are still unclear.

🥗 Food First, Always

If muscle growth is your goal, protein intake should be your top priority. Supplements are just that—supplemental. They should never replace real food, consistent training, and recovery.

Here’s what to focus on first:

Protein-rich meals: Eggs, chicken, Greek yogurt, tofu, beans, and fish
Post-workout fuel: A smoothie with fruit, protein powder, and nut butter
Hydration: Creatine works best when your body is well-hydrated
Sleep & rest: Growth happens during recovery, not just reps

🧠 Coaching Perspective

I’m not anti-supplement—but I am pro-education. Teens deserve to understand what they’re putting in their bodies and why. Creatine might be helpful for some, but it’s not a magic shortcut. And it’s not necessary for most.

If you’re curious about creatine, let’s talk. I’d love to help you build a food-first plan that supports your goals naturally—and explore supplements only if and when they make sense.

Final Thoughts: Build the Base Before You Supplement

Supplements can be helpful—but they can also create a false sense of security. Just because something comes in a scoop or capsule doesn’t mean it replaces the real work of building habits, fueling your body, and recovering well.

Let’s remember what the word “supplement” actually means:

Something added to complete or enhance something else—not to replace it.

In the world of teen wellness and athletic development, supplements should never be the starting point. They’re tools—not shortcuts.

🧱 The True Foundation for Teen Health & Performance:

Nutrition: Prioritize whole foods rich in protein, fiber, healthy fats, and complex carbs. Think eggs, chicken, beans, oats, fruits, and veggies (even the ones you don’t love yet).
Training: Focus on consistent movement, proper form, and progressive overload—not just intensity.
Recovery: Sleep 8–10 hours a night. Hydrate well. Take rest days seriously.
Mindset: Build self-awareness, patience, and a long-term view. Growth takes time—and shortcuts often cost more than they promise.

If you’re considering a supplement like creatine, ask: Have I built the base first? Because no powder or pill can replace the power of daily habits.