What is creatine and why do we need to get enough from food sources? Creatine is a naturally occurring compound that contains the three essential amino acids arginine, glycine, and methionine. It’s produced and stored in muscle cells and it's important in recycling adenosine triphosphate (ATP), the main energy source that fuels muscle contractions. The majority of creatine stoks is found in skeletal muscle (~95%) with small amounts also found in the brain and testes (~5%) The body can obtain creatine through dietary sources and supplementation and can produce 1 to 2 grams of creatine per day.
Research shows that we need to replenish 1 - 3 grams of creatine daily, depending on how much muscle we have. A standard diet contains about 1 gram of creatine per day and our body synthesizes the rest. So, to ensure enough creatine in your diet, it’s recommended to aim for at least 1-2 grams per day of natural food sources, if you don’t take a supplement.
These are the top five foods with the highest creatine content:
- Herring: 1.1 grams of creatine per 100 grams
- Beef: 0.9 grams of creatine per 100 grams
- Pork tenderloin: 0.7 grams of creatine per 100 grams
- Chicken breast: 0.4 grams of creatine per 100 grams
- Tuna: 0.4 grams of creatine per 100 grams
As you can see, you need to eat a lot of meat to get at least 2 grams (more might be necessary depending on your muscular development) of creatine daily. In some cases, eating 500 grams of chicken breast to get just 2 grams of creatine might be difficult. That's why, after 10 months of consistent training and relying solely on food, I'm considering starting to supplement my diet with creatine. I also consulted with a dietician and I was advised to start drinking a protein shake with creatine and a healthy natural source of fast-absorbing carbs (fruits, honey, or orange juice)right after finishing workouts to maximize muscle recovery and growth. Until I decided to take these supplements, I used to
have a good home-cooked meal post-workout (usually in my car, right after exiting the gym), and I still do but not immediately after training, rather 2 hours later.
