The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
But if you're vegan, for example, and you don't get um you get very little red meat, then you're probably getting less creatine. And in that case, you probably need a higher dose of daily creatine um in order to saturate your muscles because the goal here is to saturate your muscles, at least for performance benefit.
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
so if you're if you're not eating a ton of meat you know creatine can certainly be valuable but for those of us on a carnivore diet or anyone eating a reasonably large amount of meat it's a question about whether creatine has any benefit
vegetarian muscles are about 20 to 30% lower in creatine than omnivore muscles an indication like I mentioned that they can use more creatine
the biggest benefits from creatine supplementation are definitely seen in vegans and vegetarians who are probably getting around zero grams of creatine per day and that I think is a striking statistic in and of itself
the biggest benefits from creatine supplementation are definitely seen in vegans and vegetarians who are probably getting around zero grams of creatine per day
Like my phone blew up. Like I mean I couldn't believe the magnitude of effect that these women were experiencing was way out compared to what I was getting. And I noticed an effect. They they were just I mean it was like unreal.
So vegetarians 100% rely only on their 1 to two grams a day and they're probably the population that benefits the most with supplementing with creatine. And there's just countless studies out there showing this because they are just not getting anything from their diet essentially.
who benefit profoundly from creatine supplementation
we've done some really fascinating studies with vegans and vegetarians and they respond exceptionally well uh because we're doubling the amount of creatine which is the high energy compound in our muscle so they those individuals can do more repetitions higher volume quicker recovery so it really has favorable effects for male and female uh vegans and vegetarians
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.