Creatine in food products
Creatine is a nitric amine, the daily intake of which with food is approximately one gram. Creatine is found in meat, fish and other animal products, and it can also be produced in the liver, kidneys and pancreas from the amino acids glycine, arginine and methionine. Half a kilogram of fresh, raw beef contains about 2 grams of creatine.
Approximate creatine level in food (in grams of creatine per 1000 grams of food source): cod-3, herring-6.5-10, salmon-4.5, tuna-4, beef-4.5, pork-5, milk-0.1, cranberry-0.02.
Now you can conclude for yourself that in order to get enough creatine from food, you need to consume a very large number of products. In addition, it is necessary to take into account the fact that during the heat treatment of food, a significant part of creatine will be destroyed.
It is obvious that with the transition of a person to less mobile conditions, the need for food significantly decreased, along with this, a decrease in creatine intake was also associated. The muscles have gradually adapted to creatine deficiency over the past millennia, but phylogenetically the intake rate has remained higher. Thus, we do not cause an overload of the metabolic systems of the body, but we transfer them to the mode of early functioning, in a sense, we return them to more favorable pristine conditions.
If you try to increase the consumption of creatine in the form of food, this will lead to obesity and overload of those organ systems that are responsible for the assimilation and processing of other food components. Currently, not only is there no need for large quantities of the same meat, but it is also harmful, since the body’s capabilities no longer allow it to be safely digested, assimilated and metabolized in such volumes.
Thus, in order to fully use the possibility of loading creatine into muscle tissue, which has retained the ability to absorb large doses of creatine, but not to overload other organ systems that are unaccustomed to assimilating large amounts of food, there is only one way out – using pure creatine. And such an opportunity is provided by sports nutrition.