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Originally Posted by miniduck I know you guys are probably sick of hearing this, but I have a few questions regarding creatine. I've been studying it for a few days now, but I'm still unsure about a few things:
1) Is creatine safe for a 15 year-old? (me)
2) Is creatine allowed in everything, or will I get in trouble for taking it? (such as sports)
3) How long should I take it before and after a workout?
4) Is it worth it? |
1) Creatine's not really harmful but due to your age I wouldn't suggest it quite yet, not for safety reasons but when bodybuilders your age start getting hooked up supplements they can tend to become over-relient on them (as I did). I'd say give it a couple more years with something like whey and glutamine and a strict diet; when you reach a platuea that you can't overcome then I'd hit up creatine.
2) I highly doubt creatine will get you in trouble at all, even in athletics as I took it in highschool my junior/senior years. Even on the collegiate level I believe it's perfectly legal, as long as there's nothing in it that might set off a positive test but that's highly doubtful. Honestly, I'd find out what your school's policy is on supplements on school property before bringing it in a shaker to school with you but other than that you should be good to go.
3) I would take it either before or after a workout, or half a dose at both times. Your body produces creatine and can only use so much extra in a day. Some prefer to take it before workouts in order to give them extra short bursts of strength due to ATP regeneration from ADP (basically
restores some energy) while others prefer to take it after your workout because your body's creatine levels deplete quite a bit during intense workouts. If you were to try it, I'd try both and see what works best for you. But before I'd take it about a half hour before my workout and after right away (some may agree/disagree here because this is strictly what I found works best for me)
4. Yes, although in a study I had to analyze for my Kinesiology Lab, about 30% of users are non-responders and just don't uptake creatine supplementation properly. This won't cause any big physical problems really, it just won't work. However for those who respond I feel it's worth it, but the only way to find out is trying it for yourself.
-I'd get a couple other opinions on the subject before jumping into it. Like I said in answer 1, I'd put it off for a little bit until you feel you've hit a sticking point in strength and recovery despite proper diet and training. Best Wishes.
