Rethinking Creatine: Your Body Makes Plenty—Even Without Meat

If you’ve ever been told that you need to eat meat to get enough creatine, a new study might surprise you.

Published in the journal Amino Acids, the study looked at nearly 30,000 Americans and found that our bodies actually make far more creatine on their own than we get from food [1]. On average, people were consuming about 15.5 mg of creatine per kilogram of body weight per day through diet—mostly from meat and fish—but were producing nearly three times that amount internally, thanks to some key amino acids: glycine, arginine, and methionine.

Researchers also found that as we get older, our bodies might not produce creatine quite as efficiently. That means older adults may need to be extra mindful about eating enough high-quality protein to fuel this natural process.

So What Is Creatine, Anyway?

Creatine is a natural compound that helps your muscles (and brain!) produce energy quickly. Your body makes it using three amino acids—glycine, arginine, and methionine—which come from the foods you eat. Most of your creatine ends up stored in your muscles, where it’s used to recycle energy during quick, intense efforts like lifting something heavy or sprinting [2].

Although some creatine comes from food—especially red meat, poultry, and fish—your body doesn’t depend on diet alone. It has its own internal supply chain.

From Steak to Shake

Creatine has been popular in the fitness world for decades. Athletes and bodybuilders often take it in powder form to boost strength and muscle growth. And there’s solid science to back it up—creatine monohydrate is one of the most researched and effective sports supplements out there [3].

But because it’s been marketed mostly to meat eaters and gym-goers, many people assume you need to load up on animal products (or supplements) to keep your levels up. This new study suggests that’s not necessarily true—your body is already doing most of the work.

Good News for Plant-Based Eaters

If you’re vegetarian or vegan, this is great news. While plant-based diets don’t include direct sources of creatine, your body can still make plenty—as long as you eat enough of the right amino acids.

Good sources include beans, lentils, tofu, nuts, seeds, and whole grains. As long as you’re eating a mix of protein-rich plant foods, your body can produce the creatine it needs. So no, you don’t have to eat meat to stay strong and energized.

Why This Matters

For years, creatine has been tied to meat in the public’s mind. But this study helps clear up a big misconception: our bodies don’t rely on meat to get creatine—they rely on amino acids. And those can come from a wide variety of foods.

It’s a reminder that our bodies are incredibly capable when we give them the right tools. Whether you’re a meat-eater, a flexitarian, or fully plant-based, you can support your creatine levels with a thoughtful, protein-rich diet—no steak required.

References

[1] Nedeljkovic D, Ostojic SM. Dietary exposure to creatine-precursor amino acids in the general population. Amino Acids.2025;57(1):29. https://doi.org/10.1007/s00726-025-03460-7
[2] Cleveland Clinic. Creatine: What It Does, Benefits, Supplements & Safety. ClevelandClinic.org. 2023. https://my.clevelandclinic.org/health/treatments/17674-creatine my.clevelandclinic.org

[3] Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. https://doi.org/10.1186/s12970-017-0173-z