Creatine: What It Is, How to Use It, and When to Take It
One of the most common questions I get from athletes and parents is:
“Is creatine safe, and should my kid be taking it?”
Let’s clear it up once and for all.
What Is Creatine?
Creatine is a naturally occurring compound in your body. It helps regenerate ATP—your primary energy source during explosive movements like sprinting, jumping, and heavy lifting. Think of it as fuel for power.
You also get creatine from foods like steak and other red meats, which means:
Parents, relax — this is not a dangerous or synthetic drug.
It’s one of the most researched and proven supplements in sports performance.
Should Teens or Athletes Take Creatine?
Yes — when used correctly. Creatine can help athletes:
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Increase strength
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Build muscle
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Improve power output
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Train harder and recover faster
There’s nothing inherently unsafe about it when taken responsibly.
The Big Question: Why Do Some Athletes Stop During the Season?
I recently heard a student say he stopped creatine during his sports season because he felt slower. Here’s what he was noticing:
Creatine can cause some water retention in muscles. This is beneficial in the offseason when you're training to get stronger and add size — but during the season, added weight can sometimes make athletes feel less explosive or more sluggish.
This doesn’t mean creatine is bad — it just means timing matters.
How to Use Creatine the Right Way
Offseason Recommendation
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5 grams per day
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Helps build strength, size, and power
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Perfect time to take advantage of its muscle-building effects
In-Season Recommendation
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Once per week
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Helps maintain strength without adding extra water weight
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Keeps you quick, agile, and game-ready
Creatine isn’t something you need to cycle, but adjusting your dosage based on your training goals is smart.
Summary
| Season | Creatine Use | Why |
|---|---|---|
| Offseason | 5g daily | Build muscle, strength, and power |
| In-Season | Once weekly | Maintain strength without slowing down |
Final Thoughts
Creatine is not a shortcut and it’s not magic — but when used correctly, it’s one of the most powerful legal supplements an athlete can take. Just like protein powder, it’s a tool. What matters most is consistency, smart training, solid nutrition, and proper rest.
So yes — creatine is totally fine.
Just be intentional with when and how you use it.
Now… let’s get back to training. And someone please fix these gym seats — they’re always way too low when I hop in!
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