Creatine and its participation in nutrition and sports performance

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Creatine and its participation in nutrition and sports performance

In today’s post, we will talk about a very important chemical substance for our body, creatine. We usually know a lot about her in the sports world, but do we know everything? Keep reading.

What is Creatine?

Creatine is a chemical substance that we can find in our bodies. This substance is of vital importance since it participates in the production of energy for the muscles we can find it in most skeletal muscles. It is very important to control the amount of creatine in our body, otherwise, it could seriously affect our day-to-day.

Foods rich in creatine

Creatine is widely used to improve sports performance, but this substance does not only exist as a dietary supplement, there are also many foods rich in creatine.

Ten foods rich in creatine

Red Meats

Thanks to meats such as beef or beef, as long as lean cuts with little fat are chosen, we can get up to an average of 5 g for each kilo of intake. Red meat, in addition to its high protein content, is associated with less chance of developing dementia or other mental illnesses.


Perhaps it is one of the less common elements that we can consume, but it is one of the richest in creatine with an average of almost 8 g per kilo. This fish is also ideal to help us gain muscle mass; It is also a very good source of omega-3.


This food is perhaps the best-known in fitness life. It is considered white meat, low in fat, and rich in group B vitamins. It contains 4 g of creatine per kilo.


This type of fish provides high-quality protein, group B vitamins, and minerals such as phosphorus, among others.


This food is considered essential for sports life since it is rich in creatine and provides very little fat in our bodies. However, we should not abuse its consumption due to its high salt content. It contains an average of 3 g of creatine per kilo.


This food is white meat that will provide you, in addition to creatine, a high content of proteins and minerals that are most beneficial for physical activity. It is very rich in vitamins and will help reduce fatigue and tiredness. It contains an average of 3.5 g of creatine per kilo.


This is a fatty fish, rich in omega 3, and very healthy because it helps us to improve our immune system. This food contains approximately 4.5 g of creatine per kilo.


This food can have approximately 4 g of creatine per kilo, but we have to be very careful when consuming it since it has a high volume of fat and we must consume it in moderation. Another benefit offered by this food is its high content of vitamin B12.


This type of meat has many types of benefits even though it is never the most recommended for physical activity.

Egg Whites

This food is perhaps the most common due to its well-known performance in sports. Eggs in general, and their whites in particular, contain a significant amount of creatine, perfect for feeding your muscle and improving your performance in the gym. It should be emphasized that it is a very easy food to use in different types of recipes. It contains an average of 0.35 g of creatine per 100 g.

Creatine and its participation in nutrition and sports performance

How much creatine can I take?

When we talk about the exact dose of creatine that a person should take, we are not talking about a specific number it is usually between 1 and 2 g of creatine per day if no other type of dietary supplement is taken of creatine.

We can say that creatine reserves are usually between 60 and 70%. The intention with which we take creatine as a supplement is to increase our reserves between 20 and 40% more, and thus benefit from the benefits of this chemical substance.

Who can use this supplement?

This food supplement can be used by those people who are starting in the world of sports since they are the ones who need a high level of creatine the most to have more effective workouts, and not go into deficit.

Although it is true, we should discuss this with a sports and sports nutrition professional to see what would be necessary creatine that we should take to achieve our goals, and have a good performance in our physical activity or training; either through food or through food supplements.

We must also discuss when it is best to take creatine. Many scientific studies acknowledge that protein and carbohydrates will better retain creatine in muscle; how can it be in the post-training session together with a protein shake and some carbohydrates such as bananas?

Effects of creatine

When we talk about creatine, we have to consider that it is one of the most effective supplements and its effects on increasing strength and muscle volume have been widely proven. There are certain controversies about its consumption, so we are going to talk about the effects that it has, both positive and negative:

Positive effects of creatine

Now we are going to discuss the different positive effects that creatine supplementation brings us.

Improves muscle recovery

Creatine has properties in muscle regeneration after training. Various studies claim that taking this type of supplementation reduces inflammation and cell damage that follows the physical activity. That is why it is recommended that it be used as a post-workout.

Improves high intensity training capacity

Creatine is also used to a large extent to quickly and immediately energize muscle fibers so they don’t fatigue quickly. This is also used to be able to perform more repetitions or sprint faster. Creatine is considered to be essential to regenerate ATP and preparing for faster recovery.

Improves brain function

Another of the functionalities that have been most developed concerning creatine as a supplement has been as a treatment for neurodegenerative, vascular, and muscular diseases and disorders.

It has been shown that those with neurodegenerative disorders associated with creatine deficiency may require supplemental creatine to support the central nervous system.

Improve muscle volume

The best benefit for bodybuilders and athletes is the effect it has on what we think of as muscle bulk. In the first weeks, it is very common to increase body weight by about 2 kg, since one of the effects is fluid retention.

Negative effects of creatine

When we talk about negative effects, we do not find any significance when we talk about a supplementation of no more than six months, that is, as a short-term treatment; but we can find these side effects in long-term treatments such as:

  • Muscle cramps.
  • Weight gain.
  • Muscle strains and pulls.
  • Diarrhea.
  • Dizziness.
  • Kidney damage.
  • Liver dysfunction.
  • Stomach ache.

Among many others, that is why the consumption of creatine as a supplement must be accompanied by medical supervision; since taking high doses of creatine could damage the kidneys; In addition, if we take creatine supplementation accompanied by other medications, it could increase the risk of kidney damage.

Creatine sports performance

Wiemspro electrostimulation and Creatine

When we make special mention of electrostimulation, it is because it is increasingly used as a complement to training.

Electrostimulation is considered a way of exercising muscles using electrical impulses, which generate impulses that mimic the action potential that comes from the central nervous system.

In short, these electrical impulses penetrate the deepest muscle fibers creating a powerful muscle contraction. When we train with electrostimulation we increase the effects of the training up to 50%, so we obtain better results with less effort and in less time. With conventional training, this would not be possible.

That said, training with electrostimulation considerably increases physical effort, hence the question arises as to whether it affects CK creatine.

From the Wiems Lab laboratory, we have studied the effect that electrostimulation could have on our body concerning creatine kinase.

As we mentioned at the beginning of the post, this type of protein is considered a marker of muscle damage and proper muscle function. (A muscle failure can cause rhabdomyolysis).

Especially with electrostimulation, there have always been some speculations about the damage that muscle overload or overexertion can cause; but after conducting various studies, it has been confirmed that a WB-EMS (Whole Body Electrostimulation) workout does not produce or enhance muscle damage. This is because the level of the CK protein does not increase. After carrying out 6 weeks of training for 3 days a week and with a duration of 45 minutes on average, we did not find an increase in CK or creatine kinase in the blood; Therefore, we can confirm that the Wiemspro electrostimulation system is respectful of the body.


In conclusion, it is important to emphasize the importance of creatine in our body, especially if we are sportsmen or athletes. It is very important to have a good diet and, if necessary for our sports performance, to consume creatine supplements, as long as a specialist recommends it after a study.

On the other hand, we have concluded that electrostimulation, although it strengthens the muscle by up to 50%, does not produce negative effects or a deficit in creatine consumption.

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