Creatine: An Essential Nutrient Beyond Just Exercise and Sports Performance
A growing body of research suggests creatine is an essential nutrient for adults of all ages and even children.
Creatine is a naturally occurring compound that helps facilitate energy production in a host of organs, especially: muscle, heart and brain.
Vegans, vegetarians and people who don’t eat red meat should consider supplementing with creatine—especially around exercise—as studies show exercise increases creatine uptake in the muscle by 20% or more.
Even more, research shows electrolytes aid in the uptake and utilization of creatine.
(This is why featured is Creatine in the Electrolyte Stix with real salt and bioavailable minerals.)
Related: Support your Workout Sessions and Healthy Hydration with the Electrolyte Stix Creatine Combo
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Creatine in Foods: Chicken VS Beef
The average non-athletic person requires 2 gram of creatine per day. Roughly half of that amount is synthesized endogenously in the liver and kidney, and the other is obtained from an omnivorous diet.
A recent study by Elbir et al found beef contains roughly twice as much creatine per weight as chicken. Plants contain no creatine.
Key Time Stamps:
0:20 Electrolytes help enhance the absorption of creatine through the sodium citrate creatine transport protein.
01:40 Creatine is conditionally essential for cognitive function, overall health, and heart health.
02:00 Vegans and vegetarians do not get sufficient creatine and may want to consider supplementation.
Studies Mentioned:
Ostojic, S. M. & Forbes, S. C. Perspective: Creatine, a Conditionally Essential Nutrient: Building the Case. Adv Nutr 13, 34–37 (2021).
Hummer, E., Suprak, D. N., Buddhadev, H. H., Brilla, L. & Juan, J. G. S. Creatine electrolyte supplement improves anaerobic power and strength: a randomized double-blind control study. J Int Soc Sport Nutr 16, 24 (2019).