However, high school aged athletes are disouraged to take creatine. In most cases the use of creatine helps an athlete retain water but can be the source of such side effects as dehydration. Another problem that most high school aged kids have creatine is using more than what is recommended. If three grams can help imagine what ten grams can do. The body extracts the excess creatine and with the creatine water leaves the body as well which increases the chances of dehydration.
Dehydration leads to cramps, muscle strains and spasms.
As far as protein supplements are used to help the body rebuild the muscle tissue. Most athletes tend to not get enough protein which can hurt their athletic performance of any athlete. Experts recommend that adults get approximately 30 grams of protein every four to five hours. At the olympics you'll hear that athletes eat five separate meals a day, said Main. For some adults eating five separate meals may not be practical, which is where the items like powder mixes for shakes and nutritional bars make for good supplements throughout a day.