Thanks for the question. The answer about using CreatineXXL at age 14 (now called ExtremeCreatineXXXL) is that only with a parent's permission once they know all the details, then it's okay since creatine and the other components (glutamine and beta-alanine) are safe with the studied adult populations and probably safe for younger athletes (studies are not done with youth or pregnancy populations for ethical reasons).
That said, we always advise a more simple supplement program for young athletes as shown below. Once they achieve the “next level” in sports, they can now go to the next supplementation level.
Below is where we start all youth athletes and we progress them to the next level (strength and performance gains) if they continue to want to play at a high level. Once they reach D1 and/or the professional level of sports, more advanced programming is used These levels, which are not only healthy for all, are also needed to speed recovery from intense training bouts and help to maintain health and prevent injury.
Sport, Health, Activity Recovery, & Performance Baseline (Level1) Program
Daily:
Active Multivitamin & Mineral
- Ages 12-18 years take 1 with first largest meal of the day
- Over 18/Adults take 2 daily, one with AM meal and one with PM meal
Daily as needed:
FirstString or WheySmooth (depending on allotted daily calories for body composition goal)
- Use as directed to make sure you get ~1 gram of protein per pound of lean body mass (or weight if not overweight) daily from all sources including foods, divided across at 4 meals/snacks daily
- 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
SuperCalcium+
- Use if you do not meet the daily needs of calcium (~1000-1,200 mg) from food/shake intake
- Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary
SuperOmega-3 Fish Oils
- Take 1 daily with meal if not consuming 2-4 servings per week of fatty fish
Workout days:
- FirstString or WheySmooth (depending on allotted daily calories for body composition goal*)
-Take 2- scoops 30-40min before workout & repeat same dose immediately post exercise
*May substitute favorite dotFIT Nutrition High Protein Bar based on venue convenience
Meal Timings
:
- If feasible, 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 supplement
Early morning training
- Eat a large pre-training type meal the night before
- Consume only the pre-workout snack/shake before and follow workout day supplement schedule above
Tournament play (multiple games)
- <1.5 hour break: bars and hydration/electrolyte recovery drink
- 1.5-2.5 hour break: small pre-training-type meal
- >2.5 hour break: normal pre-training meal
Fluid Recommendations*
- 16 oz 2 hours before activity (extra 8-16 oz 1 hour before on hot days)
- 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