You can't get enough from food: what is creatine, what is it for, and who does it have the greatest effect on?

Creatine is commonly considered a supplement for bodybuilders, but recent data shows that it affects not only strength, but also the brain, energy, mood, and even the body's ability to maintain fluid balance.Together with sports nutritionist Viktor Mandziak, LIGA.net has prepared a detailed guide for subscribers on how creatine works in the body, what doses make sense, and how it can increase endurance and focus.What is creatine?"In simple terms, creatine is a substance that is naturally synthesized in the body from proteinogenic amino acids. We also get it from food – on average, about 2 grams per day. Approximately the same amount is excreted daily through the kidneys, so with a balanced diet, creatine levels remain relatively stable," explains Viktor Mandzyak.What function does creatine perform?Creatine is stored primarily in the muscles and acts as a "booster" for energy metabolism: it helps to rapidly replenish adenosine triphosphate (ATP) – a universal energy source for cells that powers all vital processes – in muscles during intense, "explosive" physical activity, such as strength training, says a sports nutritionist:"That's why in scientific studies we see an increase in strength and power in sports like bodybuilding, powerlifting, and weightlifting – and athletes in these fields actively use this supplement," explains Viktor Mandzyak.Not only professional athletes, but also people who train for themselves – in the gym or at home – can also benefit from creatine in the form of increased performance and overall energy tone.Which foods contain the most creatine?A normal diet provides 1-2 g of creatine per day. The body also synthesizes a certain amount on its own, but this is not enough to reach "athletic" levels, so supplements are often used in training.Main Sources Creatine is found in meat and fish. According to review data, the raw product contains approximately:Herring: ~6.5-10 g/kgPork: ~5 g/kgSalmon: ~4-4.5 g/kgBeef: ~4-4.5 g/kgTuna: ~4 g/kgChicken/turkey: ~3-3.4 g/kgCod: ~3 g/kgThese values are approximate, as they depend on the type of fish, the cut of meat, the age of the animal, and storage conditions.Why it's difficult to get a sports dose from foodThe standard dose for improving athletic performance is approximately 5 g per day. To get this amount from food alone, you would need to eat about 1 kg of beef, or 0.5-1 kg of herring or other fatty fish.In addition, part of the creatine is being destroyed during heat treatment (especially when frying and long cooking): it partially turns into creatinine. Therefore, the content of creatine in ready-made dishes is always lower than in raw products.Vegetarians and VegansPlant-based foods contain virtually no creatine, so people on plant-based diets typically have lower muscle creatine stores. Because of this, they often experience a more pronounced effect after starting creatine supplementation.– The human body contains approximately 120 grams of creatine. This applies to people who do not take creatine supplements. The main part of creatine is accumulated in the muscles, and a small amount of it is in the brain and nervous tissues.When a person starts taking creatine supplements, they can increase their total creatine stores in the body to approximately 140 grams. This has a positive effect on muscle function, and there is also evidence that creatine has a beneficial effect on cognitive processes, in particular, it improves memory.There is evidence of a reduction in depressive symptoms, as creatine accumulates in brain tissue and performs an energy function there.Forms of CreatineScientific reviews and clinical studies unanimously confirmthat creatine monohydrate is the best, most effective, and safest form of creatine. A 2022 systematic review showedthat no alternative form – including creatine HCl, buffered forms, citrate, or ester – has demonstrated better absorption or effects compared to monohydrate.Why does creatine "retain water"? Creatine is an osmoactive substance: it retains water inside muscle cells. This is not edema, as edema is the accumulation of fluid in the intercellular space."In the case of creatine, water remains in the myocytes, increasing their volume. This visually appears as muscle growth and has a positive effect on the figure and anabolic processes," explains Viktor Mandzyak.Women and the Postpartum PeriodCreatine works equally well for men and women, but the effect may be even more pronounced in women – especially with lower initial stores (less muscle mass, vegetarian diet), says a sports nutritionist.And it's important to take this into account not only during training, but also at different stages of life."Women can take creatine after childbirth – there is no data on its harm in adequate doses (3–5 g/day). Creatine is a natural substance for the body, which we already get from meat," says Viktor Mandzyak.ContraindicationsKidney disease is a contraindication to taking creatine supplements, as creatine in the form of creatinine is excreted through the kidneys. If there are any impairments in their function, creatine intake must be approved by a doctor.Read alsoPeace on a plate: which foods contain magnesium, why the body needs it, and what hinders its absorption

You can't get enough from food: what is creatine, what is it for, and who does it have the greatest effect on?

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