Nutritionist names sports supplement that can be obtained from food
Why creatine is good for you and what products contain it (photo: Freepik)
Athletes often take creatine as a supplement to increase muscle mass. A Ukrainian nutritionist shared which foods contain this supplement.
What is creatine
Creatine is a nitrogen-containing acid used as a dietary supplement for athletes. It helps athletes build muscle mass and become more enduring.
Different sports organizations allow creatine use because it is not considered a performance-enhancing drug or steroid. The supplement is naturally sourced, and all changes that occur in the body after starting to take it are due to the body’s saturation with the necessary element.
Creatine is available in the form of dietary supplements, capsules, and powders. Remember, it’s pointless to take creatine without exercising.
1g of creatine from food:
- 75-100g of herring
- 120g of cod and other firm white fish
- 130g of salmon
- 75-100g of beef
- 70-80g of pork
Eggs and cheeses contain much less, around 100-300 mg per 100g.
According to nutritionist Anastasia Holoborodko, creatine has long been used in sports nutrition to increase endurance. It is quite versatile and often replaces BCAAs, citrulline, and glutamine.
Creatine retains protons, meaning it prevents the pH from dropping, which leads to less pain and soreness.
Additionally, the supplement activates the growth and division of myoblasts, potentially promoting weight gain and water retention.
Who should avoid it
Creatine in supplements is contraindicated for people with kidney diseases.
“I prefer using it as a brain booster instead of sugar because it crosses the blood-brain barrier. Creatine is actually synthesized in our body from other amino acids, arginine and glycine, with the help of methyl groups. Then, it turns into energy units - ATP. This is especially helpful during stressful situations and cognitive tasks,” explained the nutritionist.
In studies, large doses are used - 6-20g of creatine in the first few weeks, followed by a decrease to 2-3g daily.
However, getting 2g of creatine from food is quite simple.
Those most likely to have a deficiency include vegetarians and people with inflammatory gastrointestinal diseases or low stomach acid.
“You don’t need to stock up on creatine powder. It’s really easy to get it from food,” the nutrition expert added.
Sources: the Cleveland Clinic website and the Instagram page of nutritionist Anastasia Holoborodko.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
