Another reason to consume meat and fish regularly. Creatine.
Creatine is a natural substance in your body that helps makes energy (ATP). The benefits go beyond sports and fitness. Creatine is naturally present in meat and fish. It plays a key role in energy production.
- The body produces some creatine but get it from your diet.
- It helps your muscles produce energy during heavy lifting or high intensity exercise.
- Creatine is found mainly in animal food, not plants.
- Beef, lamb, venison, chicken, pork, other wild game and fish are good sources of creatine. Tuna and salmon are the best fish options for creatine.
How much creatine do we need daily?
- Daily, 3-5g a day is ideal for adults. If you eat plenty of healthy red meat and fish you don’t need to supplement.
- Your body makes about 1 gram of creatine a day. Eat meat and salmon at meals, and you will likely have what you need.
- Many athletes choose to supplement with creatine powder to boost muscle mass and overall strength.
- A dose of 3-5g/day is fine and studies say it is safe for even young athletes.
Creatine in animal foods (meat, poultry, fish)
- 1 lb beef, pork, venison, salmon have 2-2.5 g creatine.
- 1 lb chicken has 1.5 g creatine.
BRAIN!
You will optimize muscle function and mental function with adequate creatine.
Creatine has been used for people with traumatic brain injury.
Creatine benefits cognitive function.
Use of Creatine in the Elderly
Creatine protects from age-related muscle loss.
Study: Use of creatine in the elderly and evidence for effects on cognitive function in young and old
Reference: https://pubmed.ncbi.nlm.nih.gov/21394604/
“The well documented benefits of creatine supplementation in young adults, including increased lean body mass, increased strength, and enhanced fatigue resistance are particularly important to older adults. With aging and reduced physical activity, there are decreases in muscle creatine, muscle mass, bone density, and strength. However, there is evidence that creatine ingestion may reverse these changes, and subsequently improve activities of daily living.”
The benefits afforded to older adults through creatine ingestion are substantial. Creatine can improve the quality of life, and ultimately may reduce the disease burden associated with sarcopenia and cognitive dysfunction.
Supplementation
Creatine (creatine monohydrate is the most studied) is an inexpensive and safe dietary supplement that has both peripheral and central effects.
Creatine is an amino acid found mostly in your muscles and in the brain. It’s naturally produced in the body from other amino acids. Creatine is also found in foods like meats, eggs, and fish. It plays a vital role in the body’s production of cellular energy by helping to make ATP, a molecule needed for intense exercise, as well as for supplying the energy to pump your heart and power your brain.*
Benefits of Thorne’s Creatine:
- Muscle Performance: Promotes physical endurance, power output, and increased work capacity of muscle*
- Lean Body Mass: Enhances strength and promotes lean body mass*
- Cognition: Supports cognitive function and a healthy body composition, especially in the aging population*
- Cellular Energy Production: Creatine helps the cells of the body more efficiently create energy, thus benefiting exercise capacity*
- Injury Prevention: Promotes a reduction in the frequency of dehydration, muscle cramps, and injuries to the muscles, bones, ligaments, tendons, and nerves*
- Nutritional Support: For individuals who have an increased dietary need, such as athletes, or for those who aren’t consuming enough creatine-containing foods in their normal diet*
What sets Thorne’s Creatine apart:
- NSF Certified for Sport®
- Easy-to-mix
- A highly researched, micronized form of creatine monohydrate
- Colorless, no odor, and enhanced solubility
Mix 1 scoop with at least 8 ounces of water or preferred beverage daily or as recommended by your health-care or performance professional. Can be used 30-90 minutes before or after exercise.
Serving Size: 1 Scoop
Amount Per Serving
Creatine Monohydrate … 5g
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