Do I need a creatine supplement if I eat meat?

On both Ep. 15 and Ep. 192 of The WarriorBabe Show, Nikkiey starts her creatine breakdown in the same place. Anything "made by a mom and a dad", like chicken and eggs, has natural creatine in it. She also shares that her own blood work once showed raised creatine levels after a big cheesesteak dinner, simply because she eats so much meat. So if animal protein is a regular part of your plate, a supplement isn't a requirement. Her honest take is that it's sometimes a waste of money.

That doesn't make creatine useless. Nikkiey walks through why people take it: it increases phosphocreatine in the muscle, which helps produce the energy (ATP) your muscles need to contract. That's linked to more strength and power. Where she says a supplement makes the most sense is if you're plant-based or vegan and not getting creatine from food. On Ep. 15 she adds some nuance. For a healthy adult without kidney problems, she says she would recommend it, but anyone with pre-existing kidney issues should be cautious.

Nikkiey repeats this throughout the creatine episodes: talk with your healthcare provider before adding it, especially if you have any kidney concerns. A supplement is optional. Eating enough protein and training consistently is the plan that does the heavy lifting.