A veteran supplement in the fitness community, creatine precedes its reputation of being one of the most popular performance enhancer supplements in the market
However, it is not its popularity that makes it the best but its availability through several natural sources that you may already be consuming. The goal of this article is to become mindful of this creatine rich foods to regulate our intake to obtain accurate results from the diet.
What is Creatine?
The body can naturally produce half the required amount of creatine in the pancreas, kidneys, and liver. (1)
The other half of the creatine supply (roughly about 1-2 grams/ day) can be obtained through a diet that is especially rich in animal-based food products.
Creatine helps with skeletal muscle flex, during workouts the body uses up energy and creatine which leads to tiredness and fatigue and decreases one’s ability to achieve desired results from the workout program. This is why creatine is necessary to keep a steady flow of energy in the muscles to keep them flexible while working out.
It may become difficult for individuals with a plant-based diet who are into intense workouts or enjoy being fit to get the required half of the creatine through meats. They can opt for creatine supplements that come in the form of powders, tablets, liquids, etc.
How is creatine made in the body?
Creatine is mostly found in the muscles and brain, and 1 gram of it is produced every day within the body through the pancreas, liver and kidney. The process of creatine formation starts with two amino acids, glycine and arginine, that undergo a series of chemical reactions that lead to the formation of creatine.
These reactions occur in various organs mentioned earlier and involve enzymes like Arginine: glycine amidino transferase (AGAT) (first step of creatine synthesis) and Guanidinoacetate methyltransferase (GAMT) (an important enzyme in creatine.) Once the process has successfully resulted in the creation of creatine, it is then transported to our muscles where it is stored as a phosphocreatine and utilized for energy during intense physical activities.
Benefits of Creatine
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Energy Production
Creatine plays a significant part in energy production; several studies have shown that supplementation of creatine may contribute to the enhancement of performance in high-intensity and short-term exercise tasks that are dependent primarily on the ATP energy system. (2)
Consuming creatine containing foods during high-intensity workouts helps convert it into phosphocreatine (an immediate form of regeneration), which aids in the replenishment of ATP (adenosine triphosphate), which is the primary energy source for muscle contractions.
The increased ATP in the body allows the muscles to perform better and aids in faster recovery. Simply put, creatine is an excellent strength, power and performance enhancer during intense exercises.
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Muscle Growth
Creatine intake leads to an increase in water content in the muscles, which makes them look fuller and more volumized
Additionally, protein synthesis which is essential for muscle repair and growth is promoted through creatine supplements. It provides the muscles energy it needs by enhancing protein synthesis, it also aids in muscle growth that can help one achieve their fitness goals.
However, an analysis of several studies focused on muscle growth pointed out the fact that creatine supplementation for muscle growth is mostly highly efficient in the young population with adequate training and athletic activities. (3)
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Improves performance & strength
Creatine aids in increasing ATP which is a primary energy source for muscle contraction and helps boost power and strength output during a high-intensity exercise.
Increased ATP can help an individual lift heavier during training as well as push harder, and perform better overall. Creatine foods help to provide that extra burst of energy during crucial training time.
A study was conducted to test the effects of oral creatine in six weeks of strength training with twenty-three male volunteers with approximately one year of weight training experience. It was found that creatine supplementation led to greater muscle strength. (4)
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Cognitive benefits
Creatine is very well documented in its role in cognitive function. Several pieces of evidence showcase that creatine supplementation can help increase the memory power of the brain.
A study was conducted on twenty-three individuals by administering creatine supplements to observe their cognitive functions. It was found that it helped enhance memory performance in healthy individuals especially adults in age ranges of 66-76 years. (5)
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Decrease Fatigue
High-intense workouts can lead to muscle damage and fatigue, creatine is known to be an energy buffer.
A study was conducted on mice that were fed creatine supplements for 6 days and were subjected to downhill running. It was found that creatine helped alleviate fatigue by maintaining energy to help continue running. (6)
Here is the List of 20 Creatine Rich foods:
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Tempeh
A by-product or fermented soybean per 100 grams of, tempeh consists of about 0.05 grams of creatine
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Seitan
A popular high protein meat substitute that is made from wheat gluten, per 100 grams of seitan consists of about 0.03 grams of creatine
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Spirulina
This belongs to the algae family, 100 grams of spirulina consists of about 0.01 grams of creatine.
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Tofu
Another soy-based protein, per 100 grams of tofu consists of about 0.01 grams of creatine.
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Quinoa
A popular rice substitute that is a grain-like seed, per 100 grams of quinoa consists of about 0.01 grams of creatine.
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Beef
Highly nutritious and the best source of creatine, per 453 grams of beef consists of about 5 grams of creatine
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Pork
Another byproduct of animal-based protein, per 453 grams of pork consists of about 2 grams of creatine.
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Salmon
Rich in omega-3 fatty acids, 453 grams of salmon consists of about 4-5 grams of creatine.
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Herring
Despite its relatively smaller size, this oily fish contains 4 grams of creatine per 453 grams.
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Cod
It is a lean white fish that contains around 2 grams of creatine per 453 grams
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Lamb
Another red meat that contains up to 300-400 mg of creatine per 100 grams.
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Venison
This meat is very gamy and lean and provides up to 1 gram of protein per 453 grams.
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Bison
The meat is lean and flavorful and offers up to 1 gram of creatine per 453 grams.
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Sardines
Popular small fish that is packed with nutrients that include up to 2 grams of creatine per 453 grams.
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Mackerel
Oily and delicious fish that provides up to 2 grams of creatine per 453 grams.
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Lentils
A great plant-based protein and creatine substitute contains about 1.14 grams of creatine per 100 gram
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Chickpeas
A favorite vegan substitute chickpeas are packed with nutrients, including creatine.
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Pumpkin seeds
A great substitute for a healthy snack, it contains a good amount of creatine.
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Spinach
Not only is this leafy green rich in iron but it also contains a small amount of creatine.
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Almonds
Not only is it an elite dry fruit but it also offers a small amount of creatine.
Creatine Side effects
While creatine is generally safe considering its naturally occurring and when consumed in controlled doses, it is important to keep a few points in mind:
- Hydration: a non-negotiable requirement in general but creatine may cause dehydration if there’s not an adequate water intake.
- Digestive Issues: for some individuals, creatine may cause bloating, discomfort and diarrhoea.
- Kidney Health: if you have underlying kidney conditions creatine might put a strain on kidneys.
- Drug Interactions: if you’re on medications for an existing health condition then there is a possibility creatine might react to it check with a health caregiver.
Recommended Dosage
The dosage varies depending on individuals considering the difference in factors such as body weight and tolerance. However, a common recommended dose is 20 grams per day for a week divided into 4-5 doses.
After a week of testing your tolerance, a maintenance dosage of 3-4 grams per day is typically recommended. Although it is important to check in with your healthcare provider to figure out the best plan suited for your body.
Conclusion
While the body produces half of the required creatine the other half can be obtained through diet or supplements.
There are several reputable creatine supplement brands but it is necessary to first try to utilise the natural sources to obtain the required creatine. A lot of foods with creatine aren’t super rare or need to be bought only through a special place but are accessible, easy to include in diet, and affordable for regular consumption.
Animal-based foods have the highest and purest forms of creatine needed for the body. However, for vegans and vegetarians, there are several other plant-based options that can help along with the creatine supplements manufactured artificially.
It is important to remember that before starting any course of diet consulting your general healthcare professional is necessary to understand what your body can and cannot handle, a tailor-made diet plan will help you reap more benefits and provide greater results.
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