The best creatine-rich foods

Creatine is an amino acid naturally present in the body, playing a decisive role in energy production in muscle cells. Particularly prized by athletes and body-builders, creatine is recognized for its performance-enhancing effects during intense, short-term exercise. 

In fact, numerous studies have shown that creatine supplementation increases strength and power. 

Although the body is capable of synthesizing its own creatine from the amino acids glycine, arginine and methionine, it is possible to optimize its intake through a creatine-rich diet or with the help of dietary supplements. 

In this article, we're going to look at whether it's a good idea to start your creatine cure from your daily diet, or whether it's better to opt for dietary supplements.

We'll then look at the various foods containing creatine, both animal and plant-based. Here's the rundown:

Food or supplements, which is more relevant? 

Synthesized by the liver, kidneys and pancreas from the amino acids glycine, arginine and methionine, creatine - not to be confused with BCAAs- is 95% stored in skeletal muscle in the form of phosphocreatine. During intense, short-term exercise, phosphocreatine is rapidly converted into adenosine triphosphate (ATP), providing the energy required for muscle contraction.

By increasing muscle creatine reserves, supplementation helps improve strength and power, while reducing fatigue during high-intensity training. 

Most supplementation protocols have a precise creatine dosage. The most common consist of a loading phase of 20 to 25 grams of creatine per day for 5 to 7 days, followed by a maintenance phase of 3 to 5 grams per day. The success of a well-executed cure is directly linked to the precision and regularity of the dosage, hence theimportance of having a relatively precise intake on every day of the cure.

Although it is possible to obtain creatine through the diet, it is difficult to reach the recommended doses to optimize performance effects. Indeed, the most creatine-rich foods, such as beef, pork, salmon or herring, contain an average of 4 to 5 grams of creatine per kilogram of raw meat. So, to get a dose of 5 grams of creatine, you'd need to eat around 1 kg of beef steak!

In addition, the creatine content of foods can vary according to origin, quality and cooking method, making it difficult to estimate precise intakes. It's also important to note that vegetarians and vegans have a very low natural intake of creatine, given the minimal creatine content of plant sources.

Although it is theoretically possible to follow a creatine cure via the diet, this requires extreme rigor and a significant amount of animal products to reach the recommended doses and maintain a constant intake. Dietary supplements, such as creatine monohydrate in powder or capsule form, offer a simpler, more convenient alternative for increasing creatine levels and optimizing benefits for sports performance. However, it is essential to choose a quality supplement with impeccable traceability and transparency, to respect the recommended doses and to ensure proper hydration when taking creatine.

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Creatine monohydrate found in food supplements must be taken in the form of cures, interspersed with breaks of around 4 weeks. It is synthetically produced and not extracted from animal flesh. It is generally compatible with a vegan diet.

However, it is possible to naturally obtain a dose of creatine of interest to sportsmen and women through a conventional diet; so in the next section, we'll indicate which foods are especially rich in creatine.

Which foods are rich in creatine?

The main dietary sources of creatine are of animal origin, particularly red meat and fish.

Here are some of the foods richest in creatine:

• Beef: Red meat, especially beef, is one of the most concentrated sources of creatine. On average, there are around 4.5 grams of creatine per kilogram of raw beef.
• Fish: Some fish, such as salmon, tuna and herring, are excellent sources of creatine. Herring, for example, can contain as much as 6.5 to 10 grams of creatine per kilogram of raw fish. Salmon and tuna, meanwhile, contain around 4.5 grams of creatine per kilogram.
• Pork: Pork is also a good source of creatine, with an average content of 5 grams per kilogram of raw meat.
• Poultry: Although less rich in creatine than red meats, chicken and turkey still provide interesting quantities. There are around 3.5 grams of creatine per kilogram of raw chicken and 4 grams per kilogram of raw turkey.

For those following a vegetarian or vegan diet, or simply not wishing to consume large quantities of animal products, it is more difficult to obtain creatine through the diet, as plant sources contain very little.

However, certain plant foods contain creatine precursors such as glycine, arginine and methionine, which enable the body to synthesize its own creatine. These foods include :

• Nuts and seeds, such as almonds, cashews and sunflower seeds
• Legumes, such as chickpeas, lentils and beans
• Mushrooms, especially shiitake mushrooms and oyster mushrooms
• Soy products, such as tofu and tempeh

However, the quantities of creatine precursors in these foods remain low, and it is difficult for vegetarians and vegans to achieve the same creatine levels as people consuming animal products. In such cases, creatine supplementation may be considered to meet the body's needs and support sports performance.

Some may be concerned about the potential side effects of creatine, so we'll discuss the existence of these in the next section.

Does creatine have side effects?

Although creatine is considered safe and well tolerated at recommended doses, some potential side effects have been reported and merit closer examination.

Muscle cramps

One of the side effects most frequently associated with creatine intake is muscle cramps. Some hypotheses suggest that creatine-induced intracellular water retention may alter the body's water and electrolyte balance, thus favoring cramps. 

However, scientific studies have not found strong evidence to support this idea, and the majority of consumers do not appear to present an increased risk of cramps when creatine is consumed at recommended doses and with adequate hydration.

Gastrointestinal disorders

Some users of creatine supplements have reported gastrointestinal problems such as bloating, nausea or diarrhoea.

However, these undesirable effects seem to be linked to taking high doses of creatine, or to the presence of additives in certain lower-quality products. Adherence to recommended doses and the choice of a quality dietary supplement can generally avoid these inconveniences.

Weight gain

Creatine promotes water retention in the muscles, which can lead to slight weight gain, mainly during the loading phase.

This increase in body weight, generally of the order of 1 to 2 kg, can be explained by an increase in muscle mass, but above all by an increase in intracellular water reserves. So it's not a question of fat gain.

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Conclusion 

In conclusion, creatine is an organic molecule naturally present in the body, playing an essential role in muscle cell energy production. It is possible to optimize creatine intake through a diet rich in animal sources such as red meat, fish and poultry, or more simply and healthily, if the product is really of high quality, through supplements.

It's important to stress that dietary supplements offer the advantage of precise dosage and simplified intake compared to obtaining creatine via diet alone. Indeed, creatine supplementation protocols require a constant, well-defined intake to optimize the effects on sports performance. Dietary supplements make it easy to follow a creatine cure, freeing you from the constraints associated with consuming large quantities of specific foods and the variability of their creatine content.

Here is a table summarizing the main ideas of this article: