The quick answer is that there is no known health reason not to use creatine at age 12 in healthy individuals, but you may want to follow the recommendation set forth by the International Society of Sports Nutrition which states to use after puberty. See our position statement on page 13-14 in the Practitioner Dietary Supplement Reference Guide on Creatine Monohydrate. Below is the ideal supplement program for a competitive 12 yr old athlete.
Youth (12-15 yrs) Performance, Development & Health Supplement Program
Active MV - multivitamin and mineral formula
• Take 1 daily immediately following breakfast or any other larger meal
FirstString - shake formula
• Take 2-scoops 30-45 minutes before workout or use favorite dotFIT® bar for convenience
• Take 2-scoops immediately post workout
• Use anytime throughout the day to add calories or protein as necessary to maintain weight gain
o Note: use as directed above but also to make sure you get at least 1 gram of protein per pound of LBM (or weight if not overweight) daily from all sources divided 5-6 times daily. FirstString can be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs
As Needed
:
SuperCalcium+
• Do the best you can to get 1,300 mg of calcium from the diet. Using your FirstString shakes before and after training as directed (one serving mixed with milk has 400 mg) and consuming your recommended diet should help you achieve the goal. If you fall short, use the SuperCalcium+ formula as directed
SuperOmega-3 Fish Oils
• Take one (1) daily if not consuming 8 ounces (2-4 servings/week) of fatty fish
Meal Timing:
• If possible eat every 4-hours
• Consume large pre-training/event meal 2-3 hours before training
• Consume large post meal ~30-60 minutes after last post workout shake
Early morning training
:
• Eat a large pre-training type meal the night before
• Consume only the pre-workout snack/shake
Tournament play (multiple games)
• <1.5-hour break between events: bars and hydration/electrolyte recovery drink
• 1.5-2.5 hours: small pre-training-type meal
• >2.5 hours: normal pre-training meal
Fluid Recommendations*
• Consume 16 oz 2 hours before activity (On hot/humid days consume an extra 8-16 oz 1 hour before)
• 4-8 oz every 20 minutes during activity
• 20 oz for every pound of weight loss post-activity
*Use electrolyte formula (e.g. Gatorade) and water as directed