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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.