Are protein shakes and creatine safe for 12–16-year-old athletes? Yes—if used correctly. This guide covers everything you need: safe dosage by age and weight, science-backed benefits, and the best supplements for teen athletes in strength-based sports.

Bulking up the right way as a teen athlete isn’t about overeating or lifting recklessly—it’s about smart, science-backed nutrition and training. Learn how to bulk up with safe strength benchmarks, expert tips, and real meal plans that support healthy muscle growth and athletic performance.