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.)
Use code newsletter15 to save 15% OFF at checkout
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.
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).