Creatine: what are the best foods to eat?

Creatine is an amino acid derivative that occurs naturally in the body. It plays a key role in energy production in muscle cells. Popular with bodybuilders, creatine offers performance benefits during short-intensity training. 

And it's proven. Numerous studies show that a diet rich in creatine increases strength and power. But where can you find creatine naturally? And which foods are rich in creatine?

The body is able to synthesize some of its own creatine from the amino acids glycine, arginine, and methionine. However, it is possible to optimize your intake by consuming foods rich in creatine or by taking dietary supplements.

Which foods should you base your creatine regimen on? Is your daily diet sufficient, or is it better to take dietary supplements?
This article discusses the creatine available in certain foods, whether of animal or plant origin. Here is a summary:

Is it good to take creatine?

Yes. Although it was long viewed negatively, creatine is now recognized as a valuable aid for athletes.

What is the role of creatine?

Creatine is synthesized endogenously by the liver, kidneys, and pancreas. It is produced from the amino acids glycine, arginine, and methionine. Stored 95% in skeletal muscles in the form of phosphocreatine, creatine is not a BCAA.

During intense, short bursts of exercise, phosphocreatine quickly turns into adenosine triphosphate. ATP then provides the energy needed for muscle contraction.

By increasing muscle creatine stores, supplementation:

• improves strength and power;
• reduces muscle fatigue.

How much creatine should you consume?

Supplementation protocols specify a precise amount of creatine.

The most common protocols begin with a loading phase of 20 to 25 g per day. This lasts for 5 to 7 days and is followed by amaintenance phaseof 3 to 5 grams per day. 

The success of a treatment is directly linked to this precision, its duration, and the regularity of the dosage. This is why it is essential to have a precise intake of creatine every day of the treatment.

Food or supplements: which products should you consume?

Creatine can be obtained through diet. However, it is difficultto reach the recommendeddoses to optimize performance effects.
The foods richest in creatine are:

• beef;
• pork;
• salmon;
• herring.

These fish and meat products contain an average of 4 to 5 grams of creatine per kilogram of raw meat. So, to get 5 grams of creatine, you would need to eat 1 kg of beef steak!

In addition, the creatine content of foods varies depending on their origin, quality, and cooking method. This makes it difficult to accurately estimate intake.

It is theoretically possible to obtain creatine through diet alone. However, this requires extreme discipline and a significant amount of animal products. This is the only way to reach the recommended doses and maintain a constant intake.
If the goal is to improve performance, it is therefore preferable to consider creatine supplementation.

Powder or capsules: which form should you take?

In dietary supplements, creatine is found in monohydrate form, as a powder or in capsules. This product offers a simpler and more convenient alternative for increasing creatine levels.

This creatine monohydrate is consumed mixed with a liquid. It can be added to a protein and carbohydrate recovery drink after exercise, for example. It can alsobe incorporated into foods such as Greek yogurt.

Caution should be exercised when choosing a supplement. The product must be of high quality, with impeccable traceability and transparency. It is also important to follow the recommended doses and ensure proper hydration when taking creatine.

Creatine monohydrate should be taken in cycles, with 4-week breaks in between.

Powder or capsules, it doesn't matter as long as it's in monohydrate form. This is the only form that is scientifically and athletically recognized². Its absorption rate of >99% is unmatched. There is therefore no reason to take any creatine supplement other than monohydrate.

What can you do to increase your creatine levels naturally?

To naturally increase your creatine levels, you need to optimize all aspects:

• First, throughdiet by consuming foods rich in creatine;
• Exercise too, because muscle contraction promotes the transport of creatine³. Furthermore, without activity, there is no mass gain.
• sleep, a key factor in recovery and performance;
• a healthy lifestyle to reduce stress, in particular.

Even though supplementation is recommended, it should be used to supplement a naturally creatine-rich and balanced diet. Here are the foods you should prioritize in order to achieve your ideal daily creatine intake.  

Which foods are rich in creatine?

The main dietary sources of creatine are animal-based, particularly red meat and fish. Find out here how much natural creatine is in your food.

In which foods is creatine found?

Among the foods richest in creatine are:

• Beef: Red meat, particularly beef, is one of the most concentrated sources of creatine. On average, there are approximately 4.5 grams of creatine per kilogram of raw beef.
• Fish: Certain fish, such as salmon, tuna, and herring, are excellent sources of creatine. Herring can contain up to 6.5 to 10 grams of creatine per kilogram of raw fish. Salmon and tuna, on the other hand, contain about 4.5 grams of creatine per kilogram.
• Pork: Pork is also a good source of creatine. Its average content is 5 grams per kilogram of raw meat.
• Poultry: it is lower in creatine than red meat. However, chicken and turkey still provide significant amounts. There are approximately 3.5 grams of creatine per kg of raw chicken and 4 grams per kg of raw turkey.

Eggs also contain creatine, but in small amounts compared to other sources. An average egg contains about 0.05 to 0.1 grams of creatine.

Consuming creatine when you are vegetarian

It is more difficult to obtain creatine through diet if you are vegetarian or vegan. This is because creatine is naturally more abundant in meat products.

However, certain plant-based foods contain precursors to creatine, such as glycine, arginine, and methionine. This allows 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 and oyster mushrooms;
• soy-based products, such as tofu and tempeh.

However, the amounts of creatine precursors in these foods remain low. It is still difficult to achieve the same creatine levels as people who consume animal-based foods.

In this case, creatine supplementation may be considered to meet energy needs and support physical activity. A course of treatment increases the concentrations of creatine and creatine phosphate in the muscles and blood. Sometimes, levels are even higher than in omnivores⁴. However, the benefits of supplementation are not necessarily greater in this population.
As with omnivores, it increases lean muscle mass and type II fiber area. In practice, this provides greater muscle strength and endurance.

What are the risks associated with creatine?

Some practitioners are concerned about the side effects of creatine on their health. It is still considered safe and well tolerated at the recommended doses. However, some side effects have been reported and deserve to be examined.

Muscle cramps

One of the most common side effects associated with creatine use is muscle cramps. Creatine-induced intracellular water retention may alter the body's water and electrolyte balance. This process may promote cramps. 

However, scientific studies have not proven this theory. The majority of consumers do not experience an increased risk of cramps. This is the case when creatine is consumed in the recommended doses, with adequate hydration.

Gastrointestinal disorders

Some users of creatine supplements report gastrointestinal problems. Bloating, nausea, or diarrhea—it is possible that these side effects are related to creatine.

There are two possible explanations for this:

• taking high doses of creatine, especially during the loading phase;
• the presence of additives in certain lower-quality products.

Weight gain

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

In reality, this is an increase of around 1 to 2 kg during the loading phase. This additional body weight can be explained by an increase in muscle mass, but above all by an increase in intracellular water reserves. It is therefore not fat gain.

Can creatine be combined with other supplements?

In bodybuilding, people often wonder about combining dietary supplements.

Do creatine and whey go well together?
Absolutely.

Mixing creatine with a source of protein is a way to provide the nutrients needed to gain mass.

Conclusion 

Creatine is a compound that occurs naturally in the human body. This organic molecule is essential for muscle energy production. It works in a specific way: it saturates reserves to improve muscle strength, power, and recovery duringhigh-intensity, short-durationexercise . It is therefore a valuable aid for sports such as weight training. 

For adult athletes seeking effective and lasting results,dietary intake alone is not enough. Meat, fish, and poultry are foods rich in creatine. These natural sources of creatine are subjected to heat, cooking temperatures, or steaming, which can reduce the purity of the molecule.

This is why dietary creatine can be combined with creatine powder supplements, which are easier to dose and more reliable. Creatine monohydrate is a pure form that allows for a consistent daily intake . It promotes storage in muscle fibers and limits muscle fatigue. It also helps maximize muscle volume, athletic potential, and recovery. 

These dietary supplements offer the advantage of precise dosing and simplified intake compared to diet alone. Creatine supplementation protocols require a constant and targeted intake.
To benefit from its effects on muscle strength, creatine monohydrate is ideal for use as a course of treatment. It frees you from the constraints of specific foods, which vary in content and must be consumed in large quantities.

When faced with a range of different products, it is important to choose a high-quality formula with clear dosing and a controlled origin. This is also necessary for plant-based products.

To conclude, here is a summary of this article:

🏋️‍♂️ Key points	Explanations
🍖 Animal sources	Beef, pork and fish meats are rich in creatine
🥗 Vegetarian/Vegan	Difficulty achieving adequate creatine levels through diet alone
💊 Supplementation	Precise dosage and ease of use, vegan supplement
💧 Hydration	Crucial with dietary supplements
⚖️ Weight gain	Water retention possible during charging phase, no grease
🤕 Side effects	Rare cramps and gastrointestinal disorders are possible; adjust intake to several doses per day.