Creatine is one of the sports supplements with the most evidence. What many athletes do not know is that there are foods rich in creatinealthough the contribution is more modest than that achieved with supplementation. Despite this limitation, we are going to approach foods with more creatine, enough to load the necessary levels in people who do not train intensely.
In addition to supplements, can you get it by eating creatine?
Creatine is a nitrogenous compound (a protein, to understand) present in foods. It can also be produced endogenously in our body. The liver, kidneys and pancreas synthesize creatine from the amino acids arginine, glycine and methionine.
Whether we synthesize it in our body or acquire it through our diet, 95% of creatine reaches muscle tissue and is stored there. Creatine is involved in the creation of muscle mass and energy production.
How much creatine do we need per day?
The body consumes about 30 milligrams of creatine for every kilogram of body weight per day. This supposes a daily need around 2 grams. Half of this need is covered by what our body synthesizes from amino acids. We can obtain the other 50% from food. However, depending on the intensity of the exercise that the person normally performs and also depending on their muscle mass, this amount may be insufficient.
This is corroborated by Javier Marhuenda, full academician of the Spanish Academy of Human Nutrition and Dietetics and member of the Sports Performance Specialization Group and the Sports Performance Specialization Group. “Although our body is also capable of synthesizing creatine, this internal production is usually insufficient to meet the needs of people who practice intense exercise or seek optimal sports performance. Supplementing the diet with foods rich in creatine can be beneficial to maintain energy and muscle strength, although supplements are the most efficient option if you want to significantly increase levels in the body,” he explains.
If you train intensely, food will not be enough
Marhuenda acknowledges that there are differences between getting creatine from food and getting it from supplements. “The main difference lies in the amount and speed with which it can be absorbed. Although creatine in food is the same chemical substance as that found in supplements, the amount we can consume at one time is much more limited,” he details.
This means that Supplements allow for quick and efficient intake.maximizing muscle reserves in less time. Furthermore, the bioavailability of creatine in supplements, such as creatine monohydrate, is very high, which favors a notable increase in sports performance and muscle mass gain. “For those who train intensely, supplements often offer a significant advantage compared to obtaining creatine exclusively from diet. Allow a precise dosage and rapid muscle saturationwhich is much more effective and practical.”
For this reason, creatine supplementation remains for many athletes “the best way to ensure that their levels are always adequate to sustain their training and optimize their results.” In addition, it is an effective and safe alternative for those who want to limit the consumption of animal products and follow a vegetarian or vegan diet without compromising their sports performance. “Creatine supplements are produced synthetically. They do not contain ingredients of animal origin,” he recalls.
Foods that contain creatine and why you should not eat too much of them
The foods highest in creatine are red meat (beef, lamb…) and the blue fish (herring, salmon, tuna…). “A kilogram of raw red meat contains between 4 and 5 grams of creatine. To cover a significant daily intake (between 3 and 5 grams) with food alone, it would be necessary to consume more than a kilo of meat or fish per day. These amounts are neither realistic nor healthy for most people,” advises the expert. And remember that current health recommendations suggest moderating red meat intake to reduce the risk of cardiovascular disease and other health problems.
Reducing red meat consumption doesn’t have to mean giving up creatine. “A good strategy is to include a greater variety of protein sources in the diet, such as fish and eggs, which can also provide creatine and other beneficial nutrients.”
Take before or after training?
When it comes to getting creatine through food, you don’t need to worry too much about the specific timing of intake. This is because proteins require slow digestion, which makes their absorption also slow and continuous in the hours following ingestion.
However, in the case of the supplements, some studies suggest that it is more beneficial to take them after training, accompanied by a meal rich in carbohydrates and proteins. This combination enhances the absorption and transport of creatine to the muscles. Additionally, the insulin released when consuming carbohydrates could facilitate the entry of creatine into muscle cells, thus optimizing its effects. “Even so, the most important thing is consistency in your daily intake to maintain high levels of creatine in the muscle, regardless of when it is consumed,” advises Professor Javier Marhuenda.
The ALDI Council
Good sports results will come with constant training and a healthy and varied diet. We should not obsess over a specific nutrient, such as creatine, but rather ensure that everything we eat throughout the day provides us with all the nutrients we need.
Javier Marhuenda. Dietitian-nutritionist, with an outstanding doctorate cum laude and an Official Master’s Degree in Clinical Nutrition (2011), Teacher Training (2012) and Nutrition and Food Safety (2017). He is a full academician of the Spanish Academy of Human Nutrition and Dietetics and Member of the Sports Performance Specialization Group. He is director of the Master of Sports Nutrition in Special Populations (CEU-Cardenal Herrera), professor and researcher at UCAM-University and Member of the research groups «Sport Physiology» and «Bioavailability of Bioactive Compounds». INSTAGRAM: @jmarhuenda_phd Head of the nutrition area at UCAM CF and former Albacete Balompié SAD
