Creatine Safety - Is Creatine Supplementation Safe for Teenagers to Use?
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Many parents and coaches wonder if creatine supplements are safe for teenage athletes. Some suggest that as teens
are still growing, creatine may somehow adversely affect their health. They suggest that despite having no evidence
whatsoever to support such ideas. A study presented at the American College of Sports Medicine Conference on
Integrative Physiology of Exercise in 2006 examined the effects of creatine use on teen athletes.
Twenty 16-year-old male football players from Spokane, Washington, were divided into two main groups. One group ate
large amounts of protein and carbohydrate and supplemented their diets with a daily intake of 10 grams of creatine.
The others ate whatever they wanted but also took 10 grams of creatine daily Two subgroups, one of which ate a
high-protein and high-carb diet, while the other group ate whatever they wanted, didn't take creatine. All groups
followed a four-day workout program, training two days on and one day off.
After 26 weeks those on the creatine who ate a lot of protein and carbs showed a 20 percent improvement in various
measures of physical performance, including speed, strength and agility. They also had more muscle mass and less bodyfat.
None showed any signs of side effects from the creatine. This study demonstrates that creatine use, combined with good
nutrition, offers teenagers significant benefits for sports performance and body composition without any side effects.
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