Creatine is trendy right now and not without good reason.
Research has shown some amazing benefits to help us feel our most fabulous both physically and mentally as we get older.
And while getting a creatine supplement may be an easy way to boost your creatine intake, you first want to prioritize natural sources of creatine as they contain other amazing micronutrient benefits not to mention often help us also boost our protein intake.
WIN WIN WIN!
That’s why in this video I want to touch on some of the benefits of creatine and help you determine if it may be right for you as well as touch on 7 amazing natural sources to boost your creatine intake!
But first a question I often get asked…Will creatine make me bulky?
The short answer is NO.
I know when many of us hear “creatine” we think about gaining muscle and body building.
But creatine’s benefits go far beyond gaining muscle.
And too often creatine isn’t prioritized by the populations that need it the most.
Women especially can fear it will make them bulky and they may be the ones that can reap the most benefit, especially as they get older.
So while I will touch on why we can see the scale go up with creatine, it will not turn you into the hulk.
And because of creatine’s popularity, it’s been studied extensively and is one of the more researched supplements out there.
So the good part is quality creatine is safe for use by just about everyone.
Now what is creatine?
Creatine is a mixture of 3 important amino acids glycine, arginine, and methionine and does exist naturally within our bodies.
The supplement is often a flavorless powder that you mix with water.
Creatine can also be consumed in our diet through high protein animal-based foods such as red meat, chicken and fish.
So if you’re a plant-based eater, you may consider a supplement.
I’ll go over not only 7 high creatine foods shortly but also touch on how to properly supplement.
But before that, why would you consider focusing on increasing your creatine?
What are the benefits of focusing on creatine?
While it has been proven to help with gaining muscle and boosting performance, there are lots of health benefits that aren’t as frequently discussed by the “bros” in the gym.
Creatine can help:
- Increase strength and power
- Increase work capacity
- Help improve body composition (lower body fat)
- Reduce the amount of muscle mass lost as we get older
- Reduce bone loss significantly
- Improve signs of depression
- Reduce fatigue
- Improve metabolic health
- Improved brain functioning
To dive into each of these benefits a bit more…
Creatine can improve strength and power because it serves as an energy reserve for the body during short, intense bouts of exercise.
It literally increases energy levels in your muscles by increasing phosphocreatine, which leads to an increase in ATP production.
And ATP is the energy supply you need to work harder and increase your strength and power output.
It can also increase your work capacity, which means you can get more work done in less time to get more out of your workouts (and maybe even not have them feel as hard)!
Because your power and strength and work capacity see improvements with creatine, you can train harder to see greater muscle gains and therefore better body composition changes.
One study found an extra 2-4 pounds of muscle gained during 4-12 weeks of training.
And interestingly too, men tend to see bigger increases in lean body weight gains while women don’t see a statistically significant weight gain.
Actually women may see more body fat LOST from creatine supplementation.
So that fear ladies that creatine may make you bulky!?…well it may actually do the opposite!
Because creatine can improve muscle growth and strength, it also helps us retain lean muscle as we get older AND stay stronger.
This muscle retention due to creatine supplementation may also be why it can help prevent bone loss as we get older.
BUT it is key that the creatine supplementation is combined with weight training if we want to see results.
Creatine can also help lower levels of depression by improving levels of neurotransmitters such as dopamine and serotonin.
And for proper brain functioning, creatine supplementation can also be especially valuable for vegans and vegetarians who may not get enough in their diet alone.
Now, I want to hit on some of the potential downsides and why you may see that scale go up when starting creatine to help you determine if focusing on creatine is right for you…
You may see the scale increase when starting creatine because you’ll gain WATER WEIGHT.
This is actually part of the process that HELPS you gain muscle and fuels your workouts.
NOTE I didn’t say you’d gain fat…just weight on the scale…
So if you are going to be bothered by the weight on the scale and fluctuations due to water weight, this supplement may not be right for you.
Another common fear with creatine use is whether or not it will negatively impact the kidneys.
Studies have refuted this although if you do have kidney issues, it may be best to avoid supplementing with creatine.
Same goes for the fear that creatine may cause diarrhea or cramping.
While this is not common, you will just want to watch for stomach issues and watch your water intake. Consider increasing your water intake to 70% of your bodyweight (in pounds) in ounces.
You may also want to avoid a loading period if you do tend to have stomach issues and are sensitive and easily bloat.
This is also why first focusing on these 7 natural creatine sources I’ll go over can be key.
Not to mention if you are focusing on these 7 sources and eating a high protein diet, you may just simply not find it worth the money to supplement further!
It is also very important to note that NOT ALL CREATINE SUPPLEMENTS ARE CREATED EQUAL!
Creatine Monohydrate is the most studied so may be the one to go with.
And watch for any “energy” boosts added to your supplement that could cause issues.
So now the big question…should you focus on boosting your creatine or supplementing with it?
If you are a vegan or vegetarian, I would definitely consider a creatine supplement if gaining muscle is part of your goal and you struggle to increase dietary protein.
Also, if you are training hard but struggling to gain muscle or have found your workouts suffering, maybe even from being in a calorie deficit, creatine supplementation may help.
For older adults looking to prevent muscle loss and stay young and healthy, creatine may be the boost you need as well.
It can also be key for women in perimenopause and menopause looking to improve their mood, alleviate brain fog and even reduce fatigue.
Studies have shown some amazing benefits of creatine for our mental health and cognitive functioning.
If you are looking to lose weight though, I would not necessarily recommend spending money on creatine.
While it can help with fat loss, it won’t make as much of a difference and the “bloat” that can be associated with it may slow the results you see and be discouraging.
So now how can you increase your creatine intake naturally?
Here are 7 foods starting with…
#1: Herring
Herring is one of the richest sources of creatine and a great source of protein and healthy fats.
It also contains vitamin D, selenium and iron.
And it’s rich in vitamin B12 which only enhances the benefits of creatine as it is used in many functions throughout the body, including proper brain function and healthy nerve cell maintenance.
#2: Beef
Red meat is too often demonized and all cuts are not created equal.
While it has gotten a bad reputation because of its saturated fat content, you can get leaner cuts of beef that are a great source of creatine and will help you rock your protein intake.
Beef is also rich in iron, zinc, selenium, b vitamins and phosphorus.
These nutrients help with a range of functions from energy metabolism to protecting and improving mental and thyroid health.
Beef is also rich in taurine, an antioxidant and amino acid that is important for heart and muscle function.
So don’t just write off beef but be conscious of the quality and cut that you consume!
#3: Pork
Often overlooked as an amazing protein source, pork is higher in creatine than even beef.
And like beef, pork is a great way to boost your protein with a variety of cuts to choose from that vary in fat content.
It also contains a range of micronutrients to keep our body healthy.
Unlike red meat, pork is rich in thiamine, a b vitamin that plays an essential role in energy metabolism, nervous system health and even maintaining proper muscle contractions.
#4: Salmon
A health powerhouse, salmon is a great source of creatine and protein and packed with healthy fats.
Salmon is also rich in calcium, potassium and vitamins A and B12.
This micronutrient rich protein and creatine source helps improve our heart health, brain and thyroid function, reduces inflammation and supports healthy bones and joints.
So if you’re considering creatine, before supplementing, make sure to get at least a serving of salmon in your diet every week!
#5: Red Meat
I am listing red meat separately from beef to touch on other amazing red meat sources of creatine such as bison and lamb to name two.
Too often we forget about the options and opportunities in different types of red meat and even seafood.
Including diversity in our diet can help us make sure to get the micronutrients we need while keeping our meals fun and tasty.
If you’re looking for the benefits of beef but with leaner cuts, bison may be a great option.
And if you’re looking to boost your omega-3s while consuming red meat, lamb may be your go-to.
But see opportunity in the options.
#6: Cod
Cod is another great fish source of creatine and protein but a lower fat option than salmon or herring.
It’s also a great source of b vitamins, potassium, selenium, phosphorus and vitamins C, D and E.
So while not the omega-3 packed option of salmon, this fish is micronutrient packed to support healthy aging and make you feel your most fabulous.
#7: Chicken
An amazing protein source that’s so versatile for meal prep, chicken is also a great source of creatine.
While we so often think of chicken, especially chicken breast, just as a lower calorie and lower fat protein option, it is rich in b vitamins, phosphorus, potassium, zinc, and selenium.
It is also higher in tryptophan which contributes to serotonin and melatonin synthesis in the brain and can improve our mood and sleep!
By including these 7 natural sources, you get not only the benefits of creatine, but also boost your protein intake while getting micronutrients that optimize your health and support creatine’s benefits.
So while you may consider a creatine supplement, especially if you’re plant-based, don’t jump to one first if you aren’t optimizing the consumption of these foods first!
Now if you choose to supplement on top of the 7 natural sources…
You can start taking it with or without a loading phase.
If you choose to do a loading phase, you may choose to supplement with 20 grams of creatine for 5 days or even only 10 grams for 10-14 days, if you find you retain more water, or want to avoid a more sudden increase.
With the loading phase, you may want to break up the doses instead of taking all 20 grams together.
Once the loading phase is done, which is meant to fully saturate the muscles, you can drop to 2-3 grams per day.
Some people will prefer to keep their supplementation at 5 grams per day although that amount is probably not needed if you do consume red meat (actually if you eat red meat regularly, you may find creatine supplementation does little to nothing to benefit you).
Vegetarians who do not get potentially enough dietary creatine, may choose to keep their dose at 5 grams per day.
You can even choose to just supplement at 5 grams for a month and do no loading phase whatsoever.
Remember though if you do choose to use creatine, it isn’t a magic fix if your diet isn’t dialed in.
Track to see how the supplement affects you and adjust your supplementation accordingly!
Are you taking creatine? Do you focus on natural sources or do you supplement?
Dial in your diet to match your workouts and build your leanest, strongest body ever with my Metabolic Shred…
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