Supplements Review: Creatine boosting performance

Creatine has been widely researched as a safe and effective supplement for improving athletic performance. For youth hockey players, it can be a game-changer when used properly to support strength, speed, and recovery.

OK first lets address the old rumor - "Creatine causes kidney stones"....

The myth that creatine causes kidney stones has been around for a while, but scientific research has consistently shown that creatine, when used properly, does not lead to kidney stones or kidney damage in healthy individuals.

⚠️ Where Did the Kidney Stone Rumor Come From?

Early concerns stemmed from the idea that creatine supplementation increases creatinine levels—a waste product filtered by the kidneys. Some assumed higher creatinine levels meant kidney strain, but research has debunked this idea, showing no harmful effects on kidney function in those who use creatine at recommended doses.

✅ Clarifying Creatine vs. Creatinine - they aren't the same thing!

• Creatine – A natural compound stored in muscles to provide energy for intense movement (such as sprinting and lifting).

• Creatinine – A byproduct of creatine metabolism, routinely excreted by the kidneys.

• Kidney stones – Form due to excess minerals, dehydration, and dietary factors—not from creatine use.

🏒 Why Creatine Helps Hockey Players

1️⃣ Enhanced Power & Strength – Creatine increases muscle energy levels, allowing players to generate stronger, faster strides and harder shots.

2️⃣ Improved Recovery – It helps reduce muscle fatigue and aids in quicker post-game recovery, allowing players to train harder and more frequently.

3️⃣ Supports High-Intensity Efforts – Hockey is a fast-paced sport with explosive movements—creatine provides short bursts of energy, crucial for intense play in the corners and bursts of speed

🧠 How Creatine Supports Brain Function

1️⃣ Boosts Brain Energy – The brain relies on ATP (adenosine triphosphate) for energy, just like muscles do. Creatine helps increase ATP availability, supporting mental sharpness and better cognitive processing.

2️⃣ Improves Memory & Learning – Studies suggest that creatine supplementation can enhance short-term memory, recall, and learning ability, particularly in tasks requiring focus and problem-solving.

3️⃣ Enhances Mental Endurance – Just like it reduces muscle fatigue, creatine can also help prevent mental fatigue during long periods of concentration or intense thinking. 4️⃣ Supports Stress & Sleep Deprivation Resilience – Research indicates that creatine can help counteract cognitive decline caused by sleep deprivation, making it useful for athletes juggling intense training schedules.

5️⃣ May Reduce Neurological Decline – Some studies explore its potential in protecting brain health against neurodegenerative conditions like Parkinson’s and Alzheimer’s disease due to its role in cellular energy maintenance.

⚠️ Guidelines for Safe Use

🔹 Consult a Coach or Nutritionist – Before starting any supplementation, if you are unclear - speak with an expert to ensure proper usage.

🔹 Stick to Recommended Dosage – Typically, 5g per day is sufficient. Avoid excessive intake, as there really is no documented benefit in more is better - more may just cause digestion discomfort.

🔹 Hydration is Key – Creatine draws water into muscles, so staying properly hydrated is crucial.

🔹 Pair with Strength Training – Creatine works best alongside structured resistance training, as the anaerobic energy system really benefits from the availability of Creatine (and ATP) in your system.

🏆 Final Thoughts

For youth hockey players looking to increase power, endurance, and recovery, creatine can be an effective tool when used responsibly.

Safe supplementation, paired with a strong training program and proper nutrition, can help young athletes build strength and perform at their best on the ice.

Stay Fresh

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