Creatine is good to consume if you are active, hydrating and training your body rigorously.
A common question circulating in high school locker rooms — is creatine safe, and should teenage athletes be taking it — got a straightforward answer this week from a strength and conditioning coach who works directly with student athletes.
The topic came up after a student reportedly told the coach he'd stopped taking creatine during his competitive season, saying it made him feel "slowed down." That comment prompted the coach to address the supplement head-on, aiming the explanation squarely at parents who may be wondering whether it belongs in their child's routine.
According to the coach, creatine is a naturally occurring compound — creatine phosphate — that the body uses for energy, and it's found in everyday foods like steak. "Nothing to worry about, Mom and Dad," the coach said, calling the supplement fine for teen use when taken correctly.
The recommendation comes with a clear dosing structure built around the athletic calendar:
- Offseason: Up to 5 grams per day, maximum. This is the window for building strength and size.
- In-season: Scale back to roughly once a week. The goal is to maintain gains without the water retention and added mass that can come with daily use — factors that may explain why some athletes feel less quick or agile during competition.
The coach's broader point: creatine isn't the issue — the timing and dosage are what matter. Taken in excess during a season, it can work against speed and agility. Managed properly, it's a low-risk way to support strength gains without compromising in-game performance.
The advice appears aimed at demystifying a supplement that's become increasingly common among high school athletes, while giving parents a simple, food-based comparison point rather than treating creatine as an unknown or risky substance.
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