Why Does the Body Need Creatine and What Foods Contain It?

Creatine is not just a word you encounter on supplement containers at the gym. It is one of those micronutrients that plays a crucial role in our body, whether you’re into sports or not.

Creatine is not just a word you encounter on supplement containers at the gym. It is one of those micronutrients that plays a crucial role in our body, whether you’re into sports or not. In this article, we’ll break down why creatine is so important for your body and which foods can be natural sources of it.

What is Creatine and How Does It Work?

Creatine is an amino acid that is synthesized in the liver, kidneys, and pancreas. Its primary location in the body is the muscle cells. This is where creatine helps produce the energy required for intense physical exertion. When you train, your muscles need energy, and creatine becomes the main source of that energy reserve.

But interestingly, its functions aren’t limited to just sports. Creatine also helps improve cognitive functions: memory, concentration, and mental performance. So if you’re a student or work in an intellectual field, it’s good to know how to boost your creatine levels.

Why is Creatine Important?

• For Athletic Performance. This is probably the most obvious benefit. Creatine helps increase strength, endurance, and speeds up recovery after training.
• To Improve Mental Activity. Creatine helps maintain concentration, improve memory, and enhance brain function. This is especially useful for students or people who are constantly seeking new knowledge.
• For Older Age. Creatine is essential for people who want to maintain mobility and independence as they age. It helps sustain strength and endurance, which greatly improves the quality of life.
• For People with Muscular Dystrophy. Creatine helps restore and build muscle mass, which is critical for those suffering from this disease.

Which Foods Contain Creatine?

To get creatine without extra supplements, simply include a few basic foods in your diet.

• Beef. This is the leader among foods with the highest creatine content – about 4.5 grams per kilogram of meat. Beef is excellent fuel for your muscles and key to achieving good training results.
• Walnuts. Although they don’t contain pure creatine, they support its synthesis due to their high arginine content. In 100 grams of walnuts, there are 3.33 grams of creatine. A great snack, right?
• Chicken. Chicken meat also contains creatine – about 2.21 grams per kilogram of chicken breast and 2.51 grams per kilogram of thigh. With a lot of protein and little fat, it’s an ideal choice for those watching their figure.
• Salmon. In addition to creatine (4.5 grams per kilogram), salmon contains healthy omega-3 fatty acids that support heart and vascular health.
• Lamb. Another meat product that provides your body with the necessary amount of creatine (4-5 grams per kilogram of meat). Lamb also contains omega-3 and omega-6 fatty acids.
• Cod. Though this lean fish contains about 3 grams of creatine per kilogram. A good choice for those looking to lose weight while still getting all the essential micronutrients.
• Cheese. Don’t forget cheese, especially Parmesan, which contains about 2.9 grams of creatine per kilogram. In addition, it’s rich in amino acids and saturated fats.
• Pork. Pork also contains creatine – about 4.01 grams per 100 grams of meat. Add it to your diet after intense workouts for better recovery.
• Herring. This fish is not only rich in creatine (6.5-10 grams per 100 grams) but also in vitamin E and selenium, making it an excellent source of nutrients. Include it in your diet to improve your physical condition.