By: Marc Lobliner, IFBB Pro
Creatine has long been associated with adult lifters and high-level competitors, but new evidence suggests it may also benefit developing athletes. A recently published study in the Journal of the International Society of Sports Nutrition found that creatine can improve technical performance in adolescent basketball players, especially when skills are tested under mentally demanding conditions.
Inside the Research
The study observed 40 teenage basketball athletes, all between 13 and 14 years old. Each participant completed a series of standard basketball drills, but with a twist: they were also asked to perform mental math while completing tasks like dribbling, shooting, and passing. This created a cognitive-motor scenario that mimics real game situations where players must think quickly while moving.
Across two separate testing phases, one group was given creatine monohydrate and the other received a placebo. After a month-long break, the groups switched. This design allowed researchers to measure performance accurately across both conditions.
How Much Creatine They Used
The study applied a short-term loading model to rapidly raise creatine levels:
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0.3 grams per kilogram of bodyweight each day for five days
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0.1 grams per kilogram taken one hour before testing
To put that into real numbers:
A 55-pound athlete: about 7.5 grams per day
A 77-pound athlete: about 10.5 grams per day
A 99-pound athlete: about 13.5 grams per day
A 121-pound athlete: about 16.5 grams per day
A 143-pound athlete: about 19.5 grams per day
The additional dose before testing ranged from 2.5 to 6.5 grams depending on bodyweight.
This strategy was chosen for research efficiency, not daily long-term use.
What Makes Sense for Daily Use
Most young athletes do not need the high loading phase used in the study. A more practical approach for ongoing training is the standard maintenance intake:
3 to 5 grams of creatine monohydrate per day
This gradually saturates stores over several weeks and produces the same long-term effects without the rapid front-loading.
Bigger or more advanced teen athletes may use the higher end of the range, while lighter or younger athletes often do well at 3 grams.
The Results: Better Skills Under Pressure
The findings were clear. When athletes took creatine, they executed fundamental basketball skills more effectively, especially during the combined thinking-and-moving tasks. Improvements were seen in:
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Dribbling precision
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Passing accuracy
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Shooting performance
Even during simple, non-dual-task drills, creatine still boosted dribbling and shooting.
Other outcomes included reduced heart rate during activity, lower perceived effort, and a smaller performance drop when multitasking. This suggests creatine may support both muscular energy and cognitive resilience.
Why This Matters for Youth Sports
Young athletes often face environments where they must react, process information, and perform technical skills simultaneously. Creatine appears to help smooth out this mentally demanding side of sport by supporting energy availability in both muscle tissue and the brain.
The supplement may offer advantages for athletes in basketball, soccer, wrestling, football, hockey, and any sport requiring rapid decisions paired with physical execution.
A Quick Note for Parents and Coaches
Before adding any supplement to a young athlete’s routine, it’s wise to check in with a healthcare professional who understands sports nutrition. Creatine is widely studied and has a strong safety profile, and this research adds more insight into its potential benefits for younger athletes when used appropriately.
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