Creatine and beta alanine for kids / teenagers

Nutrition Q&A [Moderated]
1

Hello
I wonder about creatine and beta alanine usage in ages 11-14. Is it safe?

Where would you suggest starting to read about that topic in terms of studies?
I heared Jordan mention that creatine has been tested on kids, but I couldn’t seem to find the data by myself.
Both for creatine and beta alanine.

Thank you very much in advance :slight_smile:

2

In general, I don’t think that kids that age should be regularly supplementing. I think that some supplements like whey (or similar) and creatine monohydrate are safe when purchased through a company who is cGMP certified and third party tested. However, I don’t really see a need to chase that extra few % of performance in a population who isn’t anywhere close to their potential, where building better dietary habits would likely be more beneficial.

This is a good place to start for supplement questions: ISSN exercise & sports nutrition review update: research & recommendations | Journal of the International Society of Sports Nutrition | Full Text

Creatine in children and adolescents: Creatine Supplementation in Children and Adolescents - PMC

I’m not aware of any studies on beta alanine for sports performance in children.

3

Thanks for the reply and the data.
Regarding how far are they from their potential - do you claim that creatine and/or beta alanine is good only to display their performance and not to build it?
I mean, considering a 12 year old which is international-level talent (related to 12 year olders), don’t you think that supplementing right now would make him/her a better athlete at age, say, 22? (versus start supplementing at age 21 for example).
I would say yes, because all these years they get the more anabolic environment so they actually improve more, not only displaying their abillities better. Do you think otherwise?

Thanks again, very appreciated :slight_smile:

4

I think the evidence supports that both creatine and beta alanine both improve performance. The mechanisms by which they do this appear to be mainly by delaying fatigue.

To answer your other question, I don’t think international-level performance at 12-years old positively predicts performance later on outside of maybe gymnastics. Other sports have some examples where this is the case, but early specialization (if it can be avoided) is not recommended. I do not think that any dietary supplement is likely to change any athletes trajectory in sport, especially if they are pre-adolescent and new to training. I do not think the performance adaptations are likely to stack over time, no. If anything, a ceiling will be reached faster- though this is extremely unlikely in this particular case.

The best things to do in my opinion would be to gradually expose the individual to a variety of self-selected sports, lift weights in a non-rigid manner, and build dietary habits that support both health and performance. If I reproduced, I wouldn’t consider supplementation for performance purposes until they were late in HS or college.

-Jordan

5

Well, if the performance adaptations are not likely to stack over time, then why taking the supplements regularly and not only 2-6 weeks before a competition? (at any age)
Of course I’m talking only on the performance element and not on the health element which I’m convinced is improved by taking creatine irrelated to performance.

Another thing,
What do you mean by early specialization - choosing a sport or choosing a specific event in a sport? (weightlifting vs. running / 400m and not 200m)
And why avoid such early specialization?

Thanks again :slight_smile:

6

Because the effect takes more time than that to reach a steady state and be maximized.

We have an article series on this- start here:

7

The number doesen’t matter. Let’s say it’s 18 weeks to be certain. Why taking it on a regular basis and not just 18 weeks before the olympics / worlds etc?
So it’s irrelevant for, say, bodybuilders? I mean, if it doesen’t create a more anabolic environment to build muscle, why would they bother taking it?

Thanks for the article :slight_smile:

8

You could make an argument for limiting use to some time period prior to competition to save money, sure. That said, you don’t really need to limit their use either so why do it?

For bodybuilders, I don’t feel confident that creatine increases muscle mass gain. The few studies that show an increase in muscle size relative to placebo are confounded by the water retention produced by creatine via its osmolyte effect. It doesn’t increase the anabolic environment really.

9

I think I have heared / read you saying that the intramuscular water make the muscle protein synthesis better, thereby you’re able to gain more muscle mass. Did this opinion existed? Or maybe changed?

Also, do you think that everybody should be on 5g creatine/day in terms of general health, irrelated to performance?

I learn so much here, really appreciate your replies :slight_smile:
Thanks!

10

Yes, intramuscular hydration status is an anabolic signal such that if an individual were dehydrated, they’d have compromised anabolism. I don’t think creatine results in more muscle mass being gained over time however.

I think that there may be some health benefits related to creatine that are still being fleshed out. Ignoring any risk of contamination, I think many would likely benefit from supplementation. That said, I still don’t think it’s likely to make or break anyone’s success in sport or health.

11

But if creatine increase intramuscular hydration, which increase anabolic signals, why don’t you think it increase muscle mass gain?

12

This is only in comparison to being dehydrated and, like many things in life, more isn’t always better in a dose-dependent manner. If you’d like to talk more about this specifically, I’m happy to schedule a consultation with you!