By: Marc Lobliner, IFBB Pro
Creatine isn’t just for bodybuilders anymore.
A new randomized controlled trial published in September 2025 in the Journal of the International Society of Sports Nutrition shows that creatine can significantly enhance technical performance in adolescent basketball players, especially when they are required to think and perform at the same time. This research adds to a growing line of evidence that creatine supports both physical and cognitive performance in younger athletes.
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Researchers tested 40 competitive male basketball players, ages 13–14. The athletes performed standard drills such as dribbling, passing, and shooting under normal conditions and under a cognitive-motor dual-task, where they had to execute skills while doing continuous mental subtraction.
The athletes were divided into two groups:
One group received creatine monohydrate
One group received a placebo
After a four-week washout, the groups switched, making the study a crossover design. This increased the reliability of the results.
The researchers chose a rapid-loading approach to fully saturate creatine stores in just a few days. Their exact protocol was:
0.3 g/kg/day for 5 days
0.1 g/kg taken 1 hour before performance testing
To make this practical, here are the approximate amounts for different body weights:
25 kg (55 lb):
Loading: 7.5 g/day
Pre-test: 2.5 g
35 kg (77 lb):
Loading: 10.5 g/day
Pre-test: 3.5 g
45 kg (99 lb):
Loading: 13.5 g/day
Pre-test: 4.5 g
55 kg (121 lb):
Loading: 16.5 g/day
Pre-test: 5.5 g
65 kg (143 lb):
Loading: 19.5 g/day
Pre-test: 6.5 g
These numbers show why the study is considered “acute” or “aggressive.” It’s designed for short-term testing, not long-term everyday use.
While the study used high, short-term dosing, most sports nutrition experts recommend a simpler, more sustainable approach for kids and teens:
Daily maintenance method:
3 to 5 grams per day of creatine monohydrate
This amount is easy to take, safe, and achieves full saturation in about 3 to 4 weeks. Once saturated, creatine levels remain stable with consistent intake.
A bigger adolescent athlete (150 lbs+) may take 5 grams, while a smaller youth athlete can use 3 grams.
Loading is not necessary unless you need rapid effects in a few days, such as for tournaments, tryouts, or research settings like the study.
Creatine supports performance through several mechanisms:
More phosphocreatine stored in muscle
This allows quicker and more powerful movements, especially during repeated high-intensity bursts such as dribbling, sprinting, rebounding, and shooting.
Faster recovery between explosive actions
Basketball, soccer, football, wrestling, and hockey all rely heavily on short, repeated bursts.
Enhanced cognitive resilience
Creatine is used by the brain for energy, and studies show it can support decision-making, reaction time, and task accuracy under fatigue.
Reduced perceived exertion
The study showed lower heart rate and lower RPE, meaning athletes felt less fatigued performing the same skills.
More consistent performance under mental pressure
Dual-task situations, such as reacting to defenders while moving, benefit greatly from creatine’s cognitive support.
The findings make it clear that creatine helps more than just strength or size. In kids and teens, creatine can support:
Technical skill accuracy
Decision-making under stress
Multitasking ability
Energy levels throughout practice or games
Recovery and overall performance consistency
Because youth athletes frequently train in environments where they must think and move simultaneously, creatine may become a valuable tool for developing players who want an edge without stimulants.
Since every athlete grows at a different rate, parents and coaches should check with a healthcare professional before adding creatine or any supplement. Creatine is one of the most studied and safest supplements available, and this study adds more evidence that it can benefit younger athletes when used responsibly.
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