Drink with caution: Creatine supplements may risk teen health

The sight of protein shakes and body building supplements being chugged by fitness fanatics is a familiar one, especially among young men wanting to bulk up. But there’s some bad news as experts in New York believe sales of muscle-enhancing creatine should be age-restricted over fears it ma affect teen health. Some suggest banning it for those under 18. The American Academy of Pediatrics and the American College of Sports Medicine have advised that only those over 18 years of age should consume it. Although minimal research on adolescent creatine use is available, anecdotal evidence suggests that creatine may impair liver and renal function as well as cause dehydration and muscle cramps. We asked fitness experts what’s their verdict.

Pankaj Narsian fitness trainer

Pankaj Narsian, fitness trainer says, “Whey protein and creatine are two of the most old and well researched supplements for the performance based sports industry. While the former i.e. whey protein can be recommended for use to people across all age groups except children under the age of 10 years due to the presence of artificial sweeteners which in certain cases do not go well with kids having sensitivity to these sweeteners.” 

On the other hand, Narsian adds that the latter i.e. creatine is a very good and safe ergogenic aid. Creatine is extremely popular with people in the strength training and fitness industry. There are numerous people flocking the stores wanting to buy it inn the hope of bulking up and gaining strength but in practicality they end up wasting their hard earned money since unless you have a decent number of training years under your belt along with a good sports nutrition and recovery protocol, these supplements do not work.

The word supplement means a thing added to something else in order to complete and enhance it. So a person consuming creatine can expect his or her performance in respective sport to improve by 10 to 15 per cent provided all other factors mentioned above are taken care. As for the long term repercussions of taking creatine supplements, Pankaj doesn’t believe there’s any truth to it for lack of staunch proof on paper.

Shalini Bhargava, Director, JG’s Fitness Centre

“Personally, I’m against the use of any supplements unless it’s a protein one in the case of vegetarian individuals who workout. In that case, whey protein and soya are safe options,” says Shalini Bhargava, Director, JG’s Fitness Centre who doesn’t recommend creatine supplements to those under 18 at all. “I’d advise them to go slow on intense workouts, learn martial arts and dance fitness, get their form correct, teach young gym goers good nutritional habits, avoiding junk food rather than pushing creatine in the body,” says she. 

And what are the reasons for young guys wanting to bulk up? Bhargava informs that it’s usually peer pressure and unprofessional trainers wanting to make a quick buck. Also, the internet — there’s a lot of information as well as misinformation online coupled with good marketing and discount offers that have young gym goers buying and taking creatine supplements without supervision of a professional.

There’s no evidence showing taking creatine supplements leads to kidney problems. Initial side-effects may include gas problems and dehydration but that’s if one isn’t having enough water. Also, creatine supplements should be taken in cycles of three months, given a break of 15 days because the body needs to recover from all that heavy lifting and pumping. Kidney problems may occur in the long term, when creatine is taken for a long time like say three years or more, or there’s constant dehydration or if taken more than what is recommended or if one already has an underlying kidney problem.

She has a word of caution, if one is taking creatine supplements, be sure to do it under the guidance of a professional fitness trainer and a certified dietician. Abroad, a trainer cannot legally prescribe a diet, it has to be prescribed by a legally certified dietician. It’s here in India, fitness trainers prescribe diets as well, which shouldn’t be the case.

Dr Vishwanath Billa, nephrologist

Dr Vishwanath Billa, nephrologist, Zen Hospital, says creatine supplements are known to produce toxicity to kidneys, if consumed for more than the prescribed dosage. Although it has positive effects like building endurance and the body, if had in excess or for prolonged period then it will have ill effects.