Creatine in foods

The daily requirement of creatine is about two grams. This quota is partly satisfied by liver synthesis (50%) and partly by diet (50%).

Creatine is present mainly in meat and fish while it is contained only in traces in foods of vegetable origin.

FOOD	CREATINE CONTENT (g / kg)
Beef	4.5
Cod	3.0
Herring	6, 5-10
Pig	5.0
Salmon	4.5
Tuna	4.0
blueberries	0.02
Milk	0.1

For this reason, those who follow a strictly vegetarian (vegan) diet have lower levels of creatine muscle than non-vegetarians (40-50% less).

This deficit slightly lowers the performance level, especially in power disciplines where the phosphocreatine muscle reserves are very important (weight lifting, sprint competitions and partly also in football and rugby).

A reduced intake of creatine with the diet does not affect the general health of the body and, since this substance does not fall into the category of essential amino acids, oral supplementation is not normally necessary (except for medium and high level athletes) .

In the traditional diet, 200 grams of pork or 250 grams of tuna per day are enough to cover the metabolic demands of creatine. It should however be borne in mind that cooking food causes a partial destruction of the creatine they contain, so slightly higher quantities may be required.

The lower the creatine muscle concentration is and the greater the effects of a possible supplementation: unlike a vegetairano, those following a high-protein diet and taking creatine supplements will probably not notice significant improvements in performance.

If for sports needs you want to increase creatine levels in your diet, you can, after consulting your doctor, use specific supplements.