Energy Drinks, Creatine, and Teen Athletes: What Parents Need to Know

As parents and coaches of young athletes, it’s natural to want every edge to help your child perform. Unfortunately, the allure of energy drinks, pre-workouts, and supplements like

creatine can be misleading, and sometimes dangerous, if not approached with the right knowledge.

From a sports medicine and performance perspective, separating hype from evidence is essential. Let’s break down what you need to know to protect your teen athlete while supporting their growth, strength, and performance.

Energy Drinks: Hidden Risks for Teen Athletes

Energy drinks are marketed as quick boosts of power and focus, but they pose significant short- and long-term risks for young athletes.

Short-Term Effects

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  Heart rate & blood pressure spikes: Stimulants like caffeine, taurine, and guarana increase cardiovascular strain.

• Sleep disruption: Even morning consumption can delay sleep onset in teens.

• Dehydration: Stimulants can worsen fluid loss during training.

• Jitteriness, anxiety, or poor focus: Overstimulation of the nervous system can impair performance and increase fatigue.

Long-Term Effects

Regular use can have lasting consequences on the developing adolescent body:

• Adrenal stress & cortisol dysregulation: Energy drinks trigger repeated spikes in cortisol, the stress hormone. Chronic elevation can interfere with recovery, immune function, and growth.

• Sleep disruption: Persistent poor sleep impairs reaction time, coordination, and decision-making—key components for injury prevention.

• Mental health impacts: Excess stimulants may increase anxiety or attention issues, creating an unhealthy relationship with performance.

• Cardiovascular strain: Long-term stimulant exposure can elevate resting blood pressure and place unnecessary stress on the heart.

“If your athlete feels they need an energy drink to get through practice, that’s a red flag, not a solution.”— Coach Laura

Bottom Line: Water should be the primary hydration source. Sports drinks may be appropriate for extended or intense activity, but energy drinks have no place in the routine of a developing athlete.

Creatine: Potential Benefits and Risks

Creatine is one of the most studied performance supplements, and it can support high-intensity performance and strength, but only under specific conditions.

Proper Use

Creatine should only be considered once foundational pillars are in place:

• Balanced nutrition

• Adequate hydration

• Sufficient sleep

• Structured strength and conditioning

Proper dosing is critical: most research supports 3–5 grams per day in teens without a loading phase. Exceeding these doses does not enhance results and can increase risk.

“Creatine supplementation can be beneficial, but only for athletes who have already optimized diet, recovery, and training. It is not a shortcut.” – Dr. Jose Antonio, PhD, ISSN

Short-Term Risks of Improper Use

• Gastrointestinal issues: bloating, nausea, diarrhea

• Dehydration or cramps if water intake is inadequate

• Temporary weight gain from water retention

• Fatigue or poor recovery if combined with poor nutrition or overtraining

Potential Long-Term Effects

Research in adolescents is limited, but potential risks of chronic misuse include:

• Kidney or liver stress with prolonged high doses

• Indirect impact on growth if supplementation replaces proper nutrition

• Psychological dependency: believing performance depends on the supplement, not habits

• Displacement of fundamental training principles

Key Takeaway: Creatine is a tool, not a necessity. Misuse can lead to physical and psychological issues, whereas proper use under supervision can be safe.

Foundations Always Come First

Before considering supplements, teen athletes must master the basics:

Nutrition

A balanced diet fuels energy, recovery, and growth. Focus on:

• Lean proteins

• Complex carbohydrates

• Healthy fats

• Sufficient caloric intake for growth and training

Sleep

Teens require 8–10 hours nightly. Growth hormone, recovery, and cognitive function all depend on quality sleep.

Hydration

Water is crucial for performance, thermoregulation, and injury prevention. Encourage consistent fluid intake throughout the day.

Strength & Conditioning

Creatine or other supplements only benefit athletes with a structured, evidence-based training program. Building strength, stability, and power through proper training remains non-negotiable.

Practical Guidance for Parents

Energy Drinks

❌ Avoid entirely.

✔ Water is best; use sports drinks only for prolonged or intense activity.

Creatine

⚠ Consider only after foundational habits are optimized.

✅ Use evidence-based dosing (3–5g/day), maintain hydration, and supervise use.

✅ Educate your teen about why it’s a tool, not a shortcut.

Empower Your Athlete Knowledge is power. Teach your athlete to value nutrition, sleep, recovery, and consistent training over marketing hype.

Final Takeaway

The path to long-term performance and injury prevention is built on habits, not shortcuts.

Supplements like creatine can enhance performance in specific situations, but energy drinks have no place in a healthy teen athlete’s routine. At Earn the Edge Performance, we emphasize foundational health first, helping young athletes perform at their best today and protect their bodies for the future.