I’m 13 can’t take creatine but is there something like it that I can take that does the same stuff but is healthy for my body - #15862

Hi Cyrus,

Eat plenty of protein-rich foods like eggs, chicken, fish, yogurt, beans, and nuts, along with whole grains, fruits, and vegetables to fuel muscle growth safely at your age.

Drink water often.

Train regularly with safe, age-appropriate methods.

Sleep well and rest enough.

Skip supplements, but if u still want supplements, u can take PROTEINX POWDER 2 Spoons daily.

Dr Nikhil Chauhan Urologist

Hello dear See creatine supplements is indicated only after age group 18 and above only. So I suggest you to please avoid taking it. Since you are in growing stage so I suggest you to please follow below routine for improvement Do vajrasana and surya namaskar Weight gaining exercises Take cheese and grams upto 4-5 cups atleast once a day for 1 month Consume dairy products like butter and milk Take natural balance diet Avoid supplements Take zincovit multivitamin Avoid weight lifting excercise to prevent height increase Kindly follow this routine for 3-4 months In case of no improvement consult endocrinologist for further evaluation Hopefully you improve Regards

Hello, The best, safe alternatives:

1.Eat enough protein

Eggs, chicken, fish, milk, yogurt, beans. Helps muscle repair and growth naturally.

2.Eat enough calories

Peanut butter, pasta, rice, whole grains, nuts, smoothies.

3.Complex carbs for energy Oatmeal, fruits, potatoes, rice, whole-wheat bread. These improve workout strength and performance safely.

4.Good hydration Water + electrolytes on hot or long training days.

5.Consistent training

Full-body workouts, bodyweight exercises, good form, progressive increase in difficulty.

6.Sleep 8–10 hours Your body builds muscle during sleep, especially at your age.

If possible,Please consult a pediatrician to know if you can take multivitamins.

Thank you

Doctors and sports-health experts do not recommend creatine for kids under 16 because:

Your body is still developing

Your kidneys are still maturing

Dosage studies on young teens are very limited

Nutrition alone gives almost the same benefits at your age

So your parents are right to be cautious, and you’re right to look for safe alternatives.

Hello Cyrus If you’re looking for alternatives to creatine, there are several natural options that can help support your workouts and muscle recovery without the need for supplements. Here are a few: 1. Protein-rich foods: Foods like chicken, fish, eggs, and dairy products can help build muscle. Plant-based options like lentils, chickpeas, and quinoa are great too! 2. Carbohydrates: Whole grains, fruits, and vegetables provide energy for your workouts. Foods like brown rice, oats, and sweet potatoes are excellent choices. 3. BCAAs (Branched-Chain Amino Acids): These can be found in foods like eggs and dairy. They help with muscle recovery and can be beneficial after workouts. 4. Beetroot juice: Some studies suggest that beetroot can improve exercise performance due to its nitrate content, which helps with blood flow. 5. Coconut water: It’s a great natural source of electrolytes and can help with hydration during workouts.

Thank you