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.
Now, again, creatine is not just found in supplement form. It's also found, of course, in foods, in particular red meat. However, the amount of red meat that one would have to eat in order to get the amount of creatine that one would start to see a real performance enhancing effect is just far too high.
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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?
this is a clear indication of the quality of this type of diet and the importance of this nutrient
you can obtain this from red meat go figure something that's been at the center of the human diet for hundreds of thousands if not millions of years um there's conflicting data that I've seen on how much creatine is actually in red meat some studies would suggest one to two grams per pound other studies would suggest closer to four grams per pound of red meat
I think the creatine is going to be somewhat degraded if you're cooking the meat so if you're eating a pound of raw meat you're certainly going to be getting more creatine that could be more bioavailable
And remember, like I just told you, doses of 10 or even 20 grams of creatine per day have been found to be beneficial in certain situations. We live in a stressful world. I know you, like me, don't always sleep perfectly. You're traveling, you have children. Bigger doses of creatine as we age, especially might also be helpful for us. So, yes, you can get lots of creatine from good grass-fed meat, but also consider the fact that cooking will degrade some of the creatine, and you lose creatine when you cook the meat.
Meat is the major source of dietary source of creatine, right? 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. ... Yes, there are. There are differences. Like beef would be the most the most. Yeah.
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.