The benefits of creatine in the quest for performance are well known, particularly for intense, short-duration efforts. Thanks to itsstrength- and power-boosting effects, creatine is one of the must-have dietary supplements for bodybuilding.
In its natural form, part of the creatine present in the body is supplied by foods of animal origin. The other part of this molecule is synthesized by the body, which regulates its quantity. This raises the question of how to obtain more natural creatine over the long term, whether or not in parallel with a course of creatine monohydrate.
How can I make more creatine naturally? While diet plays a role, it doesn't do everything on its own. Combined with regular physical activity, is a balanced diet enough? Let's take a look at how you can increase your natural creatine production, and why it's important in your quest for performance.
Creatine and its role in physical performance
What is creatine?
Creatine is an amino acid derivative required by the body. That's why it manufactures this molecule through what's known as endogenous synthesis, which complements dietary intake.
Yes, because creatine is also provided by certain protein foods, but let's be clear: creatine is not a protein. So it has nothing to do with whey, which has a different use.
Its impact on energy production
Once absorbed or synthesized, it is phosphorylated to become phosphocreatine. Phosphocreatine, 95% of which is found in muscle cells, helps to supply energy - ATP- when our muscles lift heavy loads or undergo high-intensity exercise.
In other words, it is adulated by all athletes seeking tooptimize performance for its main effects on :
- Muscle power exercises ;
- Sprint exercises or sprint recovery ;
- Muscle recovery;
- Glycogen storage, because glycogen storage is better when carbohydrate intake is combined with creatine supplementation (compared with carbohydrate intake alone)¹. It is therefore also useful for endurance training.
Recommended daily dose of creatine
What is the recommended dose of creatine?
The body's physiology naturally leads it to convert creatine and creatine phosphate into creatinine, which is then eliminated via the urine by the action of the kidneys. This daily loss is around 1.7% of the total, or 2 grams per day for a 70 kg² adult male.
As the body needs a constant quantity of creatine or phosphocreatine, it synthesizes what it lacks according to what is provided by the diet.
In fact, "direct"dietary intake is around one gram (for a person on a Western diet), and the body naturally synthesizes the second gram to replenish its creatine reserves.
Why supplement?
Unlike casein or whey, creatine monohydrate is not taken to make up for a potential shortfall, as the body regulates itself.
The aim of the supplement is to saturate muscle reserves with phosphocreatine, so as to multiply intense and explosive physical efforts.
The quantity depends on body weight, but an average dosage of 3 grams per day is recommended.
Initially, Professor Roger Harris' first studies recommended a so-called loading phase. This involves taking 4 doses of 5 grams of creatine per day (i.e. 20g), for 5 days, followed by a maintenance dose of 0.03 grams of creatine per kilogram per day, or 3g/day.
Professor Eric Hultman's research shows that it is possible to take creatine doses without a loading phase. In this case, maximum muscle saturation is reached after around 4 weeks of taking 3 to 5 grams a day.
There are two different cure protocols, and the choice depends on the need. For example, if an athlete needs to reach maximum creatine reserves quickly, he or she can do a loading phase and continue with a maintenance dose.
In all cases, it is advisable to take creatine in courses of treatment and avoid continuous intake.
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Natural methods for increasing creatine
Boosting creatine naturally through diet
Sorry, but increasing your reserves solely through creatine-rich foods is virtually mission impossible, unless you eat 1 kilo of meat in one go.
Why not? Because creatine-rich foods contain an average of 4 to 5 grams per kilogram.
This is the case with raw meats, for example. Compared to milk, which contains just 0.1 grams, this is already a lot.
Strategically, therefore, it makes sense to promote a diet rich in these nutrients:
- Beef, with 4.5 grams per kilo of raw meat;
- Oily fish, such as salmon, tuna or herring, which can contain up to 10 grams per kilo;
- Pork, which contains about 5 grams per kilo;
- Chicken or turkey (poultry) provide 3.5 to 4 grams per kilo.
Natural creatine in food calculator
Protéalpes' small health and environment insert: try to limit your consumption of meat and fish, and choose quality meats produced locally, with respect for animal welfare. French organic labels are one way of guaranteeing this level of quality. As with all consumption, try to choose quality over quantity!
Increasing creatine levels through activity
Research has shown that muscle contractions stimulate blood flow. This increase could help transport creatine, which led to the idea that the ideal time to take creatine was close to the sessions³ (after).
In reality, it doesn't really matter when you take it, especially as creatine's effects are not immediate. It is therefore important to continue the treatment even on rest days.
Creatine is only effective when combined with a resistance training program. That's why it's calledergogenic aid, which can be described as indirect. It is defined as an aid to improve the body's ability to adapt to training. We're talking about adaptation to training, so without it, there's no result. And since it's only a question of optimizing training, stopping it doesn't mean losing muscle gains.
A healthy lifestyle to boost production
We know that restful sleep plays a role in sports performance, but does it influence the natural production of creatine?
Some scientific data show an interest in supplementing people subject to metabolic stress, of which lack of sleep is one⁴. This is especially true among senior citizens, who can benefit from creatine for its memory-boosting benefits.
If creatine influences sleep and memory, we might wonder if the reverse is true. Would a good night's sleep limit creatine consumption in the brain?
There are no studies showing a link in the other direction. Nevertheless, a healthy lifestyle, good sleep and reduced stress can only help those seeking to optimize their sporting performance.
Optimizing creatine intake as a vegetarian
Plant sources in favour of creatine
So-called vegetarians or vegans will find it more difficult to absorb creatine naturally through their diet.
No plant contains creatine, and plant sources rich in natural creatine are rarer. Those that do exist have lower levels than animal proteins.
What's more, endogenous creatine synthesis takes place via :
- Two non-essential amino acids,arginine and glycine;
- An essential amino acid, methionine ;
- Two enzymes, L-arginine:glycine amidinotransferase(aka AGAT ) and guanidinoacetate methyltransferase(GAMT)².
Choosing plant foods containing glycine, arginine and methionine remains an interesting dietary strategy for its populations. These include :
- Almonds, sunflower seeds or cashew nuts;
- Chickpeas, kidney beans or lentils;
- Mushrooms, especially oyster mushrooms;
- Tofu, tempeh or other soy-based products.
Solutions for vegetarians and vegans
As the creatine content of the plant sources mentioned above is low, vegetarians are advised to supplement with creatine monohydrate.
And as this supplement has nothing to do with an animal product, it fits perfectly into this type of meat- or animal-product-free diet.
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Frequently asked questions
Do women produce less creatine?
Yes, women naturally have 70-80% lower endogenous creatine reserves than men. For more information on women's specific needs, see our article on women and creatine.
Which format to choose for creatine supplementation?
The choice between powder and capsules depends mainly on your personal preferences. Powder offers greater dosing flexibility, while capsules are more convenient. For a detailed comparison, read our creatine powder vs. capsules guide.
Does the body also produce BCAAs?
No, unlike creatine, BCAAs (leucine, isoleucine, valine) are essential amino acids that the body cannot synthesize naturally. They must be supplied through the diet or supplements. To understand their differences and complementarity, read our articles on the differences between BCAAs and creatine and their use in combination with whey and creatine.
Can producing more creatine help you lose weight?
Creatine is not directly a fat burner, but it can indirectly promote weight loss by enabling more intense workouts and preserving muscle mass. To find out more, read our article on creatine for weight loss.
Can the body produce TOO much creatine?
The body naturally regulates its creatine production, but excessive supplementation can lead to undesirable effects such as digestive disorders. To find out more about the precautions to take, read our articles on the side effects of creatine and its impact on the kidneys.
Conclusion
To optimize your natural creatine production, you need to combine foods rich in this molecule with a suitable training program , not forgetting a healthy lifestyle. While food sources enrich your reserves, they are not sufficient to reach optimal levels without supplementation.
For people on vegetarian or vegan diets, the intake of precursor amino acids is of prime importance, and a course of pure creatine can make all the difference to compensate for the lower amount naturally received. To optimize your natural creatine reserves, it's best to adopt a holistic approach to performance, balancing food, exercise, sleep and stress management. Whether for performance or general well-being, incorporating these strategies into a routine can make all the difference.
On the other hand, it is advisable to take breaks between two courses of creatine monohydrate supplementation (every 1 to 1.5 months, take a break of this length) so as not to diminish the endogenous capacity to produce it, and to make the body work at lower levels.
