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Advice on What Supplements to Take

 Hi I am 14 and in Freshman year of highschool, and am looking to put on alot of mass and think I could gain alot more wieght in less time with some good supps.  I was just wondering if there is anything i should be taking exept protein to really pack on pounds and if so what.  Mind you i eat alot of good fresh/unprocesed food and probely take in about 3000Calories a day working out an hour a day 4 or 5 days a week.

Add a gallon of milk to your current diet. Really. Plus take 3g of creatine per day after your workout. That is all.

What’s your training regimen look like?

You are doing fine, there really isn’t a need to take a lot of supplements.

Drink milk.

I wouldn’t go on Creatine at your age.

Take fish oil at least twice a day, maybe some d3 and a multivitamin.

If you can buy it in a vending machine, an ice cream truck or a box you prob could pick something else to eat. Try and eat 5 distinct meals a day. Shoot for 1.5 grams per pound of bodyweight for Protein.

[quote]cywren wrote:
I wouldn’t go on Creatine at your age.
[/quote]

I would. What do you think creatine is?

Creatine allows your muscle cells to refuel faster. Why would you not want to do that and what does age have to do with it?

EDIT: I agree with everything else you said.

[quote]JayPierce wrote:
cywren wrote:
I wouldn’t go on Creatine at your age.

I would. What do you think creatine is?

Creatine allows your muscle cells to refuel faster. Why would you not want to do that and what does age have to do with it?

EDIT: I agree with everything else you said.[/quote]

Mostly because there have been no long term studies done to determine the long term effect of creatine supplementation in youth. So safety is not certain and really there is no need to do it.

Personal experience, don’t see how creatine could hurt you at all, even in youth. I’ve been taking it since I was 15ish and have had no problems.

[quote]cywren wrote:
JayPierce wrote:
cywren wrote:
I wouldn’t go on Creatine at your age.

I would. What do you think creatine is?

Creatine allows your muscle cells to refuel faster. Why would you not want to do that and what does age have to do with it?

EDIT: I agree with everything else you said.

Mostly because there have been no long term studies done to determine the long term effect of creatine supplementation in youth. So safety is not certain and really there is no need to do it.
[/quote]

Can you find any studies providing any evidence of ill effects?

[quote]Deadsion wrote:
Personal experience, don’t see how creatine could hurt you at all, even in youth. I’ve been taking it since I was 15ish and have had no problems. [/quote]

There are dangers and caveats associated with creatine that a young person may not understand or manage well. Creatine requires staying well hydrated. Kidney function should be checked by a doctor. At an older age, more than likely blood work has been done multiple times. An older person generally knows by that age if they have any kidney function issues at all. There are quality issues with Creatine and the manufacturing process, basically the cheap stuff can have a lot of crap in it and there really is nobody watching this. A younger person may not be able to afford the quality stuff. Creatine should be cycled and a younger person may not stick with that cycling properly.

Its something that the parents should be involved in or made aware of. I have a 14 year old myself.

If he makes the decision with his parents, follows a solid strength/lifting program for a year with a proper diet, buys the good stuff, checks with a doctor, educates himself properly and then maybe I would concede the point.

[quote]JayPierce wrote:
cywren wrote:
JayPierce wrote:
cywren wrote:
I wouldn’t go on Creatine at your age.

I would. What do you think creatine is?

Creatine allows your muscle cells to refuel faster. Why would you not want to do that and what does age have to do with it?

EDIT: I agree with everything else you said.

Mostly because there have been no long term studies done to determine the long term effect of creatine supplementation in youth. So safety is not certain and really there is no need to do it.

Can you find any studies providing any evidence of ill effects?[/quote]

I am pretty sure I said there have been no long term studies on this. And the thing with safety, is you wait until it has been proven safe, not the other way around.

[quote]cywren wrote:

If he makes the decision with his parents, follows a solid strength/lifting program for a year with a proper diet, buys the good stuff, checks with a doctor, educates himself properly and then maybe I would concede the point.

[/quote]

This right here. Anything else IMO would be unethical to just blindly recommend creatine to a minor.

How about getting some more specifics.
what are you doing for exercise?
what do you eat (details) on a daily basis?

[quote]cywren wrote:
Deadsion wrote:
Personal experience, don’t see how creatine could hurt you at all, even in youth. I’ve been taking it since I was 15ish and have had no problems.

There are dangers and caveats associated with creatine that a young person may not understand or manage well. Creatine requires staying well hydrated. Kidney function should be checked by a doctor. At an older age, more than likely blood work has been done multiple times. An older person generally knows by that age if they have any kidney function issues at all. There are quality issues with Creatine and the manufacturing process, basically the cheap stuff can have a lot of crap in it and there really is nobody watching this. A younger person may not be able to afford the quality stuff. Creatine should be cycled and a younger person may not stick with that cycling properly.

Its something that the parents should be involved in or made aware of. I have a 14 year old myself.

If he makes the decision with his parents, follows a solid strength/lifting program for a year with a proper diet, buys the good stuff, checks with a doctor, educates himself properly and then maybe I would concede the point.

[/quote]

I really want to disagree just because I don’t think creatine is at all risky. Plus, there aren’t any long term studies on youths so I guess better safe than sorry.

like was already said, diet is going to have a much greater effect on weight gain at your age than supplements will. my senior year in high school i was drinking 3 shakes a day (on top of what i was already eating) consisting of milk, whey, peanut butter, and ground oats. weight increased substantially.

as far as supplements go, protein and a bcaa powder should be enough. 14 seems a little young for using creatine but as long as you dont have pre-existing renal issues i dont see why it would hurt.

[quote]cywren wrote:
JayPierce wrote:
cywren wrote:
JayPierce wrote:
cywren wrote:
I wouldn’t go on Creatine at your age.

I would. What do you think creatine is?

Creatine allows your muscle cells to refuel faster. Why would you not want to do that and what does age have to do with it?

EDIT: I agree with everything else you said.

Mostly because there have been no long term studies done to determine the long term effect of creatine supplementation in youth. So safety is not certain and really there is no need to do it.

Can you find any studies providing any evidence of ill effects?

I am pretty sure I said there have been no long term studies on this. And the thing with safety, is you wait until it has been proven safe, not the other way around.

[/quote]

So how many years’ worth of nothing bad happening does it take to prove something safe? I’m only asking because almost every athlete in the world is taking creatine as we speak, and I’ve never heard a single thing negative about it.

Isn’t creatine naturally in red meat? (I could be totally wrong, btw)

So if that is the case, no one should eat a hamburger until they are 18+?

[quote]countingbeans wrote:
Isn’t creatine naturally in red meat? (I could be totally wrong, btw)[/quote]

Yes, creatine is found in any meat not just red.

There was a study done in wild animals that they had a higher percentage of creatine in their body than captive. Why? Because wild animals hunt for food and need creatine for recovery and power output. As for captive they are fed and rarely chase their food around. Just for personal knowledge…

At JayPierce:
The premise is that early teens, 13-16 (16 pushing it), still make creatine naturally in their body or the process is still in development. More so, when they start taking creatine at a young age they have a chance to throw off their natural ability to create creatine (I personally doubt it). I believe this is thinking and not studied. So far until a study comes out (May be out but haven’t read one, yet) I wouldn’t recommend creatine until 16 years of age.

[quote]Fuzzyapple wrote:
countingbeans wrote:
Isn’t creatine naturally in red meat? (I could be totally wrong, btw)

Yes, creatine is found in any meat not just red.

There was a study done in wild animals that they had a higher percentage of creatine in their body than captive. Why? Because wild animals hunt for food and need creatine for recovery and power output. As for captive they are fed and rarely chase their food around. Just for personal knowledge…

At JayPierce:
The premise is that early teens, 13-16 (16 pushing it), still make creatine naturally in their body or the process is still in development. More so, when they start taking creatine at a young age they have a chance to throw off their natural ability to create creatine. I believe this is thinking and not studied. So far until a study comes out (May be out but haven’t read one, yet) I wouldn’t recommend creatine until 16 years of age.
[/quote]

So he shouldn’t eat a T-Bone either then?

I don’t get. Why is it cool to eat a burger, but not drink a shake with it?

I think everyone is missing the point. The OP is 14.

[quote]countingbeans wrote:
So he shouldn’t eat a T-Bone either then?

I don’t get. Why is it cool to eat a burger, but not drink a shake with it?[/quote]

You don’t get anywhere near 5g in a day worth of creatine from meats compared to powered concentration form.

[quote]Fuzzyapple wrote:
countingbeans wrote:
So he shouldn’t eat a T-Bone either then?

I don’t get. Why is it cool to eat a burger, but not drink a shake with it?

You don’t get anywhere near 5g in a day worth of creatine from meats compared to powered concentration form. [/quote]

Okay, fair enough.

Carry on.

At 14 your best bet would be to eat everything you can get your hands on for three meals a day and add 2-3 protein shakes a day. buy a big ass tub of whey and mix it with milk. out of curiousity are you trying to get bigger for football? Its good to see young people take eating/lifting seriously. Eat big, learn to squat properly, and you will grow like a weed.