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High School Athletes Nutritional Q&A

Is there a minimum age for the use of creatine? We have a 12-year-old athlete we train.Answer:The quick answer is that there is no known health reason not to use creatine at age 12 in healthy individuals, but you may want to follow the recommendation set forth by the International Society ofSports Nutrition which states to use after puberty.Below is the ideal supplement program for a competitive 12 year old athlete.

Youth (12-15 yrs) Performance, Development & Health Supplement Program

Active MV-multivitamin and mineral formula• Take 1 daily immediately following breakfast or any other larger meal FirstString-shake formula

• Take 2-scoops 30-45 minutes before workout or use favorite dotFIT® bar for convenience

• Take 2-scoops immediately post workout

• Use anytime throughout the day to add calories or protein as necessary to maintain weight gain

o Note: use as directed above but also to make sure you get at least 1 gram of protein per-pound of LBM (or weight if not overweight) daily from all sources divided 5-6 times daily.FirstString 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.

Is it safe to continue taking creatine on a routine basis or does the body need a break from it? I notice my reps go down when off creatine.Answer:

There is no evidence that long-term creatine supplementation in healthy people is harmful. In fact, there have been studies lasting over 5 years of continuous use that have yielded no negative effects. Just make sure to go off 3-5 days before a blood test so that you don’t get a spurious reading. As far as usage length of time for competitive athletes, we recommend cycling it throughout the year during intense training cycles

Here’s a recommendation summary for use (for athletes over the age of 16):Dosing generally starts with a loading phase of 20 g of creatine monohydrate per day (CM)/d or 0.14g/lb split into four daily intakes of 5 g each, followed by a maintenance phase of 3-5 g CM/d or 0.014g/lb/d (dotFIT prefers .04 g lb/d based on experience) for the duration of the supplementation period.The length of the supplementation period would be based on the goal, but generally last 12-16 weeks and cycled throughout the year for competitive athletes

 

How much protein do you really need to maintain muscle?     Answer: We recommend amounts similar to other sports nutrition experts: 1 gram per pound of lean body mass (LBM) daily split between 4-6 meals. This amount can also support muscle during weight/fat loss and consuming another dose of protein after intense training may help with recovery

Can a 14 year old boy use creatine XXL ?Answer: Thanks for the question. The answer about using CreatineXXL at age 14 (now calledExtremeCreatineXXXL) 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 simpler 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 the collegiate 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 Whey Smooth (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

 

Can I take your First String Protein product if I am lactose intolerant?Answer:Our powders have negligible amounts of lactose because most of it is removed from the whey concentrate. Even if you are lactose intolerant (or a mal-digester, which is what most people truly are but call themselves “intolerant”), it should not bother you especially if you drink it slowly.

Lactose mal-digesters and individuals who consider themselves lactose intolerant, can consume 6-12 grams of lactose without major symptoms.

One serving of First String has only 1 gram of lactose: In the meantime, you can use the dotFIT BestPlantProtein and add the carbohydrates you want(e.g. fruit, milk, juices, etc.). That’s what’s great about powdered mixes, you can make them anyway you need them by adding the ingredients you like.

dotFIT Product Lactose Comparison (grams/serving)

1 cup of milk: 12 g

1 cup of yogurt: 9 g

First String Chocolate: 1 g

First String Vanilla: 1.2 g

Lean MR Chocolate: .22 g

Lean MR Vanilla: .22 g

Pre/Post Workout Shake Chocolate: 1.1 g

Pre/Post Workout Shake Vanilla: 1.2 g

Whey Smooth Chocolate: 2.4 g

Whey Smooth Vanilla:2.45 g

Can you suggest performance supplements for my 17 year old son who is 6’1” and 180 lbs? He’s a track and field athlete and weight trains regularly and wants to build muscle.
Answer:
We create nutrition programs for many high schools around the country. Below is what a 17-year-old growing athlete should be doing regularly. As you’ll see, it has the dotFIT FirstString as the shake before and after the workout and as necessary to receive enough protein or gain weight.

The dotFIT Team has several collegiate and pro athletes – our Founder and CEO has a son in the NFL and another who is an MMA fighter. Our head Registered Dietitian has a Division 1 basketball player and they all grew up on FirstString and still use it along with their health supplements.

Competitive HS (16+)/College Size, Performance & Health Athlete Supplement Plan

ActiveMV (multivitamin mineral formula)

12-17 yrs-Take one tablet daily immediately following breakfast or any other larger meal

18+-Take two tablets daily: one immediately following first large meal and one following dinnerFirst String

Take two scoops 30-45 minutes before workouts or use favorite dotFIT® bar for convenience

Take two scoops immediately post-workout

Use anytime throughout the day to add calories or protein as necessary to maintain weight gainNote: use as directed above but also to make sure you get at least 1 gram of protein per pound of lean body mass (or weight if not overweight) daily from all sources divided 5-6 times daily.First String 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.

*When over the age of 16,Creatine Monohydrate or Extreme Creatine XXXLandAmino Boost XXL may also be considered for performance athlete