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Should Your Teen Be Taking Creatine?
Let's dig a little deeper
Should my teen be taking Creatine? A question that has been asked to me recently, which lead me to dig a little deeper. When I posed the question back do you know what it is, the response has been mixed, which shows a lack of understanding of what Creatine is and what benefits the supplement brings.
Creatine is probably one of the most researched supplements, with countless studies amongst adults, athletes, and the general population. However, there is little research done and limited scientific evidence to assess the safety or effectiveness of Creatine in adolescents.
Your body makes Creatine by way of kidney and liver after you eat protein. Your muscle converts Creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATC), which your body uses for explosive exercise. It increases the body’s ability to produce energy rapidly and helps fuel our muscles, which is why some people take it as a supplement to boost their performance in the gym.
So will taking Creatine make you bigger or a better rugby player? My honest opinion is no and certainly not on its own. There are many other considerations at play here, so before you let your teen loose in the pharmacy, consider the following points before you watch your money go down the toilet!
Firstly, educate yourself, like anything before you put it into your body. Consult a physician or expert. Some people need supplements due to deficiencies, which can be determined through testing. Not all supplements are made equal, so ensuring you choose the right one is also important.
They are called supplements for a reason; they supplement. Therefore, you should have the main things checked before you start feeding yourself with pills and powder. Sleep being number one, followed by Nutrition.
Do your teen's lifestyle and training plan warrant supplementation? You will not get bigger or faster just by taking Creatine or any other supplement for that matter. I am not talking about football in the park with mates or throwing a few curls in after school in the home gym. I’m talking about a structured strength and conditioning program that is being monitored and controlled by someone who understands training principles.
Teens naturally grow, so taking a load of supplements, it’s hard to determine what is happening. If Sleep, Nutrition, and Training are not dialed in, it is not the growth from supplements. Let your teen go through the process of setting good habits. These will be more beneficial in the long run than any creatine or supplement, where it can be seen as an easy way or shortcut to "gains" when it never is and never will be!
There are hundreds of products on the market, with shiny bright labels, and many people telling your teens they should be taking it to be better. Instead, consider the above points, look at your teenager's long-term health, and save some money along the way!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
Should my teen be taking Creatine? A question that has been asked to me recently, which lead me to dig a little deeper. When I posed the question back do you know what it is, the response has been mixed, which shows a lack of understanding of what Creatine is and what benefits the supplement brings.
Creatine is probably one of the most researched supplements, with countless studies amongst adults, athletes, and the general population. However, there is little research done and limited scientific evidence to assess the safety or effectiveness of Creatine in adolescents.
Your body makes Creatine by way of kidney and liver after you eat protein. Your muscle converts Creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATC), which your body uses for explosive exercise. It increases the body’s ability to produce energy rapidly and helps fuel our muscles, which is why some people take it as a supplement to boost their performance in the gym.
So will taking Creatine make you bigger or a better rugby player? My honest opinion is no and certainly not on its own. There are many other considerations at play here, so before you let your teen loose in the pharmacy, consider the following points before you watch your money go down the toilet!
Firstly, educate yourself, like anything before you put it into your body. Consult a physician or expert. Some people need supplements due to deficiencies, which can be determined through testing. Not all supplements are made equal, so ensuring you choose the right one is also important.
They are called supplements for a reason; they supplement. Therefore, you should have the main things checked before you start feeding yourself with pills and powder. Sleep being number one, followed by Nutrition.
Do your teen's lifestyle and training plan warrant supplementation? You will not get bigger or faster just by taking Creatine or any other supplement for that matter. I am not talking about football in the park with mates or throwing a few curls in after school in the home gym. I’m talking about a structured strength and conditioning program that is being monitored and controlled by someone who understands training principles.
Teens naturally grow, so taking a load of supplements, it’s hard to determine what is happening. If Sleep, Nutrition, and Training are not dialed in, it is not the growth from supplements. Let your teen go through the process of setting good habits. These will be more beneficial in the long run than any creatine or supplement, where it can be seen as an easy way or shortcut to "gains" when it never is and never will be!
There are hundreds of products on the market, with shiny bright labels, and many people telling your teens they should be taking it to be better. Instead, consider the above points, look at your teenager's long-term health, and save some money along the way!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Should my teen be taking Creatine? A question that has been asked to me recently, which lead me to dig a little deeper. When I posed the question back do you know what it is, the response has been mixed, which shows a lack of understanding of what Creatine is and what benefits the supplement brings.
Creatine is probably one of the most researched supplements, with countless studies amongst adults, athletes, and the general population. However, there is little research done and limited scientific evidence to assess the safety or effectiveness of Creatine in adolescents.
Your body makes Creatine by way of kidney and liver after you eat protein. Your muscle converts Creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATC), which your body uses for explosive exercise. It increases the body’s ability to produce energy rapidly and helps fuel our muscles, which is why some people take it as a supplement to boost their performance in the gym.
So will taking Creatine make you bigger or a better rugby player? My honest opinion is no and certainly not on its own. There are many other considerations at play here, so before you let your teen loose in the pharmacy, consider the following points before you watch your money go down the toilet!
Firstly, educate yourself, like anything before you put it into your body. Consult a physician or expert. Some people need supplements due to deficiencies, which can be determined through testing. Not all supplements are made equal, so ensuring you choose the right one is also important.
They are called supplements for a reason; they supplement. Therefore, you should have the main things checked before you start feeding yourself with pills and powder. Sleep being number one, followed by Nutrition.
Do your teen's lifestyle and training plan warrant supplementation? You will not get bigger or faster just by taking Creatine or any other supplement for that matter. I am not talking about football in the park with mates or throwing a few curls in after school in the home gym. I’m talking about a structured strength and conditioning program that is being monitored and controlled by someone who understands training principles.
Teens naturally grow, so taking a load of supplements, it’s hard to determine what is happening. If Sleep, Nutrition, and Training are not dialed in, it is not the growth from supplements. Let your teen go through the process of setting good habits. These will be more beneficial in the long run than any creatine or supplement, where it can be seen as an easy way or shortcut to "gains" when it never is and never will be!
There are hundreds of products on the market, with shiny bright labels, and many people telling your teens they should be taking it to be better. Instead, consider the above points, look at your teenager's long-term health, and save some money along the way!
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Should my teen be taking Creatine? A question that has been asked to me recently, which lead me to dig a little deeper. When I posed the question back do you know what it is, the response has been mixed, which shows a lack of understanding of what Creatine is and what benefits the supplement brings.
Creatine is probably one of the most researched supplements, with countless studies amongst adults, athletes, and the general population. However, there is little research done and limited scientific evidence to assess the safety or effectiveness of Creatine in adolescents.
Your body makes Creatine by way of kidney and liver after you eat protein. Your muscle converts Creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATC), which your body uses for explosive exercise. It increases the body’s ability to produce energy rapidly and helps fuel our muscles, which is why some people take it as a supplement to boost their performance in the gym.
So will taking Creatine make you bigger or a better rugby player? My honest opinion is no and certainly not on its own. There are many other considerations at play here, so before you let your teen loose in the pharmacy, consider the following points before you watch your money go down the toilet!
Firstly, educate yourself, like anything before you put it into your body. Consult a physician or expert. Some people need supplements due to deficiencies, which can be determined through testing. Not all supplements are made equal, so ensuring you choose the right one is also important.
They are called supplements for a reason; they supplement. Therefore, you should have the main things checked before you start feeding yourself with pills and powder. Sleep being number one, followed by Nutrition.
Do your teen's lifestyle and training plan warrant supplementation? You will not get bigger or faster just by taking Creatine or any other supplement for that matter. I am not talking about football in the park with mates or throwing a few curls in after school in the home gym. I’m talking about a structured strength and conditioning program that is being monitored and controlled by someone who understands training principles.
Teens naturally grow, so taking a load of supplements, it’s hard to determine what is happening. If Sleep, Nutrition, and Training are not dialed in, it is not the growth from supplements. Let your teen go through the process of setting good habits. These will be more beneficial in the long run than any creatine or supplement, where it can be seen as an easy way or shortcut to "gains" when it never is and never will be!
There are hundreds of products on the market, with shiny bright labels, and many people telling your teens they should be taking it to be better. Instead, consider the above points, look at your teenager's long-term health, and save some money along the way!
Should my teen be taking Creatine? A question that has been asked to me recently, which lead me to dig a little deeper. When I posed the question back do you know what it is, the response has been mixed, which shows a lack of understanding of what Creatine is and what benefits the supplement brings.
Creatine is probably one of the most researched supplements, with countless studies amongst adults, athletes, and the general population. However, there is little research done and limited scientific evidence to assess the safety or effectiveness of Creatine in adolescents.
Your body makes Creatine by way of kidney and liver after you eat protein. Your muscle converts Creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATC), which your body uses for explosive exercise. It increases the body’s ability to produce energy rapidly and helps fuel our muscles, which is why some people take it as a supplement to boost their performance in the gym.
So will taking Creatine make you bigger or a better rugby player? My honest opinion is no and certainly not on its own. There are many other considerations at play here, so before you let your teen loose in the pharmacy, consider the following points before you watch your money go down the toilet!
Firstly, educate yourself, like anything before you put it into your body. Consult a physician or expert. Some people need supplements due to deficiencies, which can be determined through testing. Not all supplements are made equal, so ensuring you choose the right one is also important.
They are called supplements for a reason; they supplement. Therefore, you should have the main things checked before you start feeding yourself with pills and powder. Sleep being number one, followed by Nutrition.
Do your teen's lifestyle and training plan warrant supplementation? You will not get bigger or faster just by taking Creatine or any other supplement for that matter. I am not talking about football in the park with mates or throwing a few curls in after school in the home gym. I’m talking about a structured strength and conditioning program that is being monitored and controlled by someone who understands training principles.
Teens naturally grow, so taking a load of supplements, it’s hard to determine what is happening. If Sleep, Nutrition, and Training are not dialed in, it is not the growth from supplements. Let your teen go through the process of setting good habits. These will be more beneficial in the long run than any creatine or supplement, where it can be seen as an easy way or shortcut to "gains" when it never is and never will be!
There are hundreds of products on the market, with shiny bright labels, and many people telling your teens they should be taking it to be better. Instead, consider the above points, look at your teenager's long-term health, and save some money along the way!
One-Hour Workout: Revving Your Swim Engine
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