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Creatine: Why We Should Take It – and the Everyday Foods That Contain It

Discover why creatine is beneficial for strength, brain health and healthy ageing, how to take it safely, and which everyday foods naturally contain it. Perfect guide for boosting wellbeing.

Creatine has become one of the most widely discussed supplements in the world of fitness, health, and general wellbeing. 

While it’s often associated with bodybuilders or competitive athletes, creatine is actually something most of us use every day without realising it. 

Our bodies make it naturally, we get it through ordinary foods, and supplementing with it can offer benefits far beyond simply helping with a gym session.

Below, we explore why creatine matters, how to take it safely, and which foods naturally contain it.

What Is Creatine?

Creatine is a compound made from three amino acids, arginine, glycine, and methionine. It helps your muscles and brain produce energy quickly, especially during moments of high demand such as lifting something heavy, sprinting for the bus, or concentrating intensely on a complex task.

The body stores creatine in the muscles as phosphocreatine, which is used to regenerate ATP – our main energy source. This is why creatine is so popular for strength and performance, but it has much wider benefits too.

Why Consider Taking Creatine?

1. Improved Strength and Muscle Performance

Creatine can increase your ability to produce short bursts of power. Studies show it helps improve strength, speed and endurance during high-intensity exercise. This is why it’s loved by athletes, but even everyday gym-goers often notice the difference.

2. Supports Brain Health

Emerging research suggests creatine may help support cognitive performance, particularly during sleep deprivation or stressful mental tasks. The brain also relies heavily on ATP, so having more available energy can make a noticeable impact.

3. Helps Maintain Muscle as We Age

Creatine is increasingly recommended for older adults. It can support muscle retention, which helps maintain mobility, balance and quality of life as we get older.

4. May Aid Recovery

Some studies indicate creatine may reduce muscle soreness and inflammation after exercise, making it useful for both athletes and those who exercise lightly but regularly.

5. Safe and Well-Researched

Creatine monohydrate is one of the most-tested supplements on the planet. When used properly, it is generally considered safe for healthy adults.

How to Take Creatine Safely

Recommended Dose

Most people take 3–5g of creatine monohydrate per day.

This is enough to keep your muscles fully saturated over time without the need for a “loading phase”.

Loading Phase (Optional)

Some choose to load creatine to see quicker results:

20g per day split across 4 doses for 5–7 days,

followed by 3–5g per day thereafter.

This isn't essential, but some people find they experience the benefits faster.

When to Take It

The timing isn’t critical. You can take it:

in the morning,

with food,

after exercise,

or whenever suits your routine.

Taking creatine with a meal that contains carbohydrates or protein may help absorption.

How to Take It

Creatine monohydrate dissolves easily in:

water,

fruit juice,

a protein shake,

or yoghurt.

Choose a creatine monohydrate product, ideally with a simple ingredient list.

Who Should Avoid Creatine?

Creatine may not be suitable for people with certain pre-existing kidney conditions. Anyone with a medical condition or taking prescribed medication should speak to their GP or pharmacist before beginning supplementation.

Foods That Naturally Contain Creatine

Creatine is found mainly in animal-based foods, particularly meat and fish. Cooking can reduce the creatine content slightly, but they still provide a useful daily intake.

Here are the richest sources:

Beef

One of the best natural sources.

A typical 450g of raw beef contains roughly 1g of creatine.

Pork

Similar to beef, pork provides a steady supply of natural creatine.

Fish

Certain fish are especially rich, including:

Herring – one of the highest natural sources

Salmon

Tuna

Chicken and Turkey

These contain lower amounts than red meat, but still contribute to your daily intake.

Dairy and Eggs

These contain small amounts, but much less than meat and fish.

Plant Foods

Creatine is not naturally found in plant foods, which is why vegetarians and vegans often have lower baseline creatine levels and may benefit particularly from supplementation.

Should You Take a Creatine Supplement?

You may consider supplementation if you:

want more energy for workouts

want to build or maintain muscle

feel mentally drained or need help with focus

follow a vegetarian or vegan diet

are looking for a well-researched supplement to support healthy ageing

Most people find creatine simple, affordable, and easy to incorporate into their routine.

Final Thoughts

Creatine isn’t just for athletes, it’s a natural compound that plays a vital role in how we move, think and maintain strength. Whether you get it through food or choose to take a daily supplement, creatine can support your health in a wide range of helpful ways.

If you’re thinking of adding creatine to your routine, start with a low daily dose, drink plenty of water, and speak to a healthcare professional if you have any existing health concerns.

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Discovering Austrian Soft Drinks: A Taste of the Alps from cans.com

CANS is an exciting new range of sparkling drinks made with pure spring water from the Austrian Alps, a drop of natural juice from real fruit, natural fruit flavourings and effervescent bubbles. 

The range contains no added sugar, no sweeteners and absolutely nothing artificial whatsoever!

Flavours that are available are: Apple, Lemon, Cherry and Mango. And you can really taste the fruits in them. 

But they aren't cloyingly sweet like many sparkling spring water drinks, in fact they make sure on the cans that you know that "They are not sweet" but they are certainly very fruity.

We'd recommend that you get some in for your Christmas drink cabinet. 

You can get a 12 can starter pack at £17.99 and they will be available here at https://cans.co.uk.

Celebrating National Biscuits and Gravy Day – A UK Take on a Classic American Comfort Dish

Every 14th December, the United States marks National Biscuits and Gravy Day, a celebration of one of its most beloved comfort foods. 

For many of us Brits, however, the phrase “biscuits and gravy” still raises an eyebrow. Biscuits… with gravy? At breakfast? What on earth?

Once you get past the linguistic differences, this hearty Southern staple is actually rather delicious. And surprisingly adaptable to a British kitchen. 

Today, let’s explore the dish, its roots, and how you can enjoy a UK-friendly version at home.

What Are American Biscuits, Anyway?

In the UK, a biscuit is a Hobnob, Digestive or custard cream. In the US, a “biscuit” is something entirely different:

Soft, fluffy, and closer to a savoury scone without the sugar

Made with buttermilk, self-raising flour, and cold butter

Served warm, split open, and often soaked in a creamy sauce

Once understood in those terms, biscuits and gravy becomes far less bizarre – and far more tempting.

The Gravy: Creamy, Savoury, and Hugely Comforting

The traditional gravy is sausage gravy: a white, peppery sauce made by frying crumbled breakfast sausage, adding flour, and whisking in milk. It’s thick, rich, mildly spiced, and tailor-made for a cold winter morning.

From a British perspective, it’s somewhere between a béchamel and a sausage casserole sauce — but poured generously over warm scones. Strange? A little. Comforting? Absolutely.

Why Biscuits and Gravy Has Taken Off on Social Media

Food creators love its:

Cosy, wintry look – perfect for December content

Budget-friendly ingredients

Homely nostalgia factor

Brunch crowd appeal

And increasingly, UK foodies are curious to try it themselves.

A UK-Friendly Version You Can Make at Home

Want to celebrate National Biscuits and Gravy Day without hunting down American ingredients? Here’s a simple adaptation:

The “Biscuit”

Use plain scones (not fruit scones!) or make quick drop scones without sugar. Adding a pinch of baking powder and working the dough lightly gives you the soft, fluffy texture needed.

The Gravy

Fry crumbled Lincolnshire or Cumberland sausage meat in a pan.

Add a tablespoon of flour and cook for a minute.

Slowly whisk in whole milk until thick and glossy.

Season generously with black pepper and a pinch of smoked paprika.

Pour over warm scones and enjoy with a fork. Yes, it’s unconventional — but so was salted caramel once!

Where to Find Biscuits and Gravy in the UK

A few places now offer it, especially in larger cities:

American-style diners in London, Manchester and Birmingham

Independent brunch cafés with US-inspired menus

Occasional pop-ups at street food markets

If you're curious, check your nearest brunch spot — it appears on more UK menus each year.

Why It’s Worth Celebrating

National Biscuits and Gravy Day is a gentle reminder that:

Comfort food transcends borders

Breakfast can be playful

Trying something unfamiliar often leads to fantastic discoveries

And with winter firmly settled in, a dish that’s warm, creamy, filling and inexpensive suddenly feels very British indeed.

Biscuits and gravy may never replace a bacon butty or a full English, but as a once-a-year indulgence it’s delightful, especially when given a UK twist. If you’ve never tried it, this is the perfect day to give it a go.

In fact, we think that you should be able to make Christmas-themed versions using Christmas savoury spices to serve with your Christmas dinner.

Hosting a Wildlife Conservation Day Party: How to Celebrate and Make a Difference

Wildlife Conservation Day, marked each year on 4 December, is a perfect opportunity to bring people together, learn something new, and support the species and habitats that desperately need our help. 

Instead of just sharing a social media post, why not host a party that’s fun, meaningful, and raises awareness (and maybe even a bit of money) for wildlife conservation projects?

Here’s how to plan a memorable Wildlife Conservation Day gathering at home, school, work, or in your community.

1. Decide on the style of your event

First, think about the kind of party that suits your space, budget, and guests:

Family-friendly afternoon – crafts, short nature films, animal-themed snacks.

Evening social – drinks, nibbles, short talks, wildlife quiz.

Coffee morning or bake sale – ideal for workplaces, schools, and community centres.

Outdoor meet-up – a nature walk followed by refreshments and a short talk or activity.

You can keep it small and informal with a handful of friends, or invite a wider group and turn it into a community event.

2. Pick a theme to focus your message

Giving your party a theme helps guests connect with the issue and remember it afterwards. For example:

Endangered species focus

Choose a few animals at risk (tigers, orangutans, pangolins, hedgehogs, bees, sea turtles, etc.).

Name your tables or food dishes after each species.

Share quick facts about why they’re under threat and how people can help.

Habitats under pressure

Forests, oceans, wetlands, grasslands, urban wildlife.

Each area or activity can be themed around a habitat, with simple information about threats and solutions.

Local wildlife, global impact

Focus on species close to home – hedgehogs, songbirds, frogs, bats, pollinators.

Show how small changes in gardens, balconies, and parks can make a real difference.

3. Invitations and promotion

Whether you’re sending printed invitations, emails, or event links, make sure you:

Mention Wildlife Conservation Day (4 December) clearly.

Explain the purpose: to celebrate wildlife, share information, and support conservation.

Add a line about what to bring – a donation, a wildlife-friendly recipe, or a reusable cup.

Encourage a loose dress code:

Animal-print accessories

Green and brown “forest” colours

Or even full-on animal fancy dress if your crowd will enjoy it!

If it’s a public or community event, post about it on local Facebook groups, community noticeboards, and in local newsletters.

4. Decorating your space – sustainably

You don’t need to spend much to create a wildlife-themed setting, and it’s important to keep it environmentally friendly:

Nature-inspired décor

Use leaves, pine cones, twigs, and seasonal flowers from your garden (without damaging habitats).

Display wildlife posters, art prints, or children’s drawings of animals and birds.

Information corners

Set up a small “info station” with facts about different species and simple ways to help.

Include QR codes or printed links to reputable conservation charities.

Lighting

Use warm, low-energy fairy lights or LED candles.

Avoid excessively bright outdoor lighting that can disturb nocturnal wildlife.

Avoid single-use plastic decorations where possible and reuse items you already own.

5. Wildlife-friendly food and drink

Food is often the heart of a good party – and it’s a great way to reinforce your message:

Choose planet-conscious ingredients

Offer plenty of vegetarian and plant-based options.

Include fairtrade tea, coffee, and chocolate where you can.

Look for sustainably sourced fish if you’re serving seafood.

Give dishes themed names

“Pollinator cupcakes” decorated with icing bees or flowers

“Rainforest salad” using colourful veg and fruits

“Coral reef fruit platter” with bright, tropical fruits

“Hedgehog cheese and grape ‘snuffles’” on cocktail sticks

Minimise waste

Use real crockery and cutlery if you can, or compostable alternatives.

Provide clearly labelled recycling and food waste bins.

6. Plan engaging activities

To make it more than “just another party”, build in simple activities that educate and inspire:

Wildlife quiz or bingo

Create a quiz with rounds on:

Animal facts

Animal sounds (play short clips and guess the species)

Picture identification of birds, mammals, or insects

Or play wildlife bingo with pictures of different animals or habitats.

Short talks or show-and-tell

Invite a local nature group, park ranger, or wildlife charity volunteer to speak briefly.

Or encourage guests to share a two-minute story about a memorable wildlife encounter – a hedgehog in the garden, a favourite nature walk, a bird that visits their balcony.

Craft activities

Perfect for children and creative adults:

Make simple bird feeders (e.g. from pine cones, seeds, and vegetable fat).

Decorate plant pots and sow pollinator-friendly seeds (like wildflowers or herbs).

Create wildlife-themed bookmarks or badges.

Outdoor element

If you have access to a garden or park:

Arrange a mini nature walk to spot birds, trees, or animal tracks.

Run a simple litter-pick as part of the event, explaining how rubbish harms wildlife.

7. Fundraising for conservation

If you’d like your party to raise money as well as awareness, keep it straightforward and transparent:

Donations in lieu of tickets – suggest a small voluntary contribution.

Cake sale or bake-off – wildlife-themed bakes with donations per slice.

Raffle or tombola – prizes could include wildlife books, bird feeders, or nature experiences donated by local businesses.

Make sure you display who you’re fundraising for, and ideally share a follow-up post or message afterwards with how much was raised and where it’s going.

8. Share practical “take-home” actions

The most powerful thing your guests can leave with is a clear sense of what they can do next. Offer each person a simple checklist or digital follow-up with ideas such as:

Creating a small wildlife corner in their garden or on their balcony.

Putting out water for birds and hedgehogs.

Planting pollinator-friendly flowers.

Reducing single-use plastics and properly disposing of litter.

Joining a local conservation group or volunteering a few hours.

Supporting reputable wildlife charities with one-off or regular donations.

You could even set a joint challenge – for example, everyone agrees to log 10 wildlife sightings over the next month, or to complete a local litter-pick by a certain date.

9. Make it accessible and inclusive

A thoughtful Wildlife Conservation Day party should be welcoming to everyone:

Think about step-free access, seating, and quiet spaces for guests who might need them.

Clearly label food and drink for allergies and dietary requirements.

Provide printed information in large, clear fonts, and read out key details for anyone who might struggle with text.

Wildlife conservation is for everyone – not just the most outdoorsy or knowledgeable guests.

10. Keep the momentum going

Once the party is over, keep the conversation alive:

Share photos (with permission) and highlights on social media.

Tag relevant wildlife organisations and encourage guests to do the same.

Send a short follow-up message or email thanking people for coming, including:

The total raised (if you did fundraising)

Links to resources mentioned on the day

A few suggestions for future events or activities

You might even decide to make it an annual gathering, or spin off extra activities like monthly nature walks or regular volunteering sessions.

Hosting a party for Wildlife Conservation Day is a lovely way to combine socialising with purpose. With some simple decorations, thoughtful food, and a few well-chosen activities, you can create an event that’s enjoyable, educational, and empowering.

Your guests will leave not only with good memories, but with new knowledge and small, practical steps they can take to help protect the incredible wildlife we share this planet with.

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