Creatine is one of the most popular supplements among athletes. Nearly a third of high school football players take creatine, according to research publication frontiers.
The supplement is available online for as low as 10 dollars, is legal in all sports leagues and is advertised as a safe and fast way to gain muscle and strength, providing an inexpensive and effective option. That pitch can be tempting for student-athletes trying to gain any competitive advantage they can. However, in the middle of an intensely demanding season, creatine will have a negative impact on performance and consistency, and thus should not be consumed.
Creatine works best in phases of hypertrophy, causing muscles to retain extra water. This can be helpful for athletes trying to lift more weight and gain muscle, making it perfect for offseason training and preparing for a physical competitive season.
While in season, however, the goals shift; rather than building muscle to become as big as possible, an athlete aims to sustain high level performance week after week. Weight gain caused by creatine can cause athletes to feel significantly more fatigued and sluggish. In addition, creatine causes the body to use more water as it is needed for muscle growth. This leads to increased dehydration amongst athletes. Dehydration is already a major safety concern for high school athletes, so anything that would increase its severity is not justifiable, particularly while in season. Especially during prolonged exercise on hot days or nights, it is nearly impossible to drink as much water as one’s body is using, causing cramps and extreme dehydration. As a result, athletes can be prevented from participating for extended periods of time as their exhausted bodies require more time to recover.
Although generally safe, creatine is not free of side effects. Aside from dehydration, many athletes report a combination of muscle tightness, stomach cramping and digestive discomfort, especially if they don‘t pair their creatine with enough fluids. During the offseason, these effects can be managed and worked around, especially since they come with the benefit of significant muscle growth. During the season however, missing a single practice or game can be detrimental to the team or the individual’s performance, and consistent performance has to be prioritized.
As opposed to relying on supplements, athletes should prioritize eight or more hours of sleep a night, consistent hydration, balanced nutrition and stretching and recovery work in order to ensure their highest level of performance is available every day at practice and games. These habits also will build long term habits and injury prevention, something creatine can’t provide.
Creatine is not necessarily the villain; it can be a smart tool utilized in the offseason to accelerate muscle growth and come back stronger with a physical foundation for the next season’s competition. In season though, the focus should be on stability and controlling what you can. Supplements won’t win you games, but preparation and consistency will.
