Creatine is an amino acid-like substance produced by the liver. Our livers make creatine from the amino acids arginine, glycine, and methionine. Additional creatine comes from our diet and usually does not exceed 2 to 3 grams per day. Athletes and fitness enthusiasts alike use creatine as a supplement for its energy- and recovery-enhancing properties. Creatine or phospho creatine is an important part of our muscles' natural process for creating adenosine tri-phosphate, or ATP, which is our source of energy. People with naturally high levels of creatine may choose to avoid foods rich in creatine and its precursors.
Foods Containing Creatine
The most abundant dietary source of creatine is the meat from wild game. Commercially raised meat contains lower levels of creatine due to the inactivity of the animals. The meats highest in creatine include beef, cod, herring, pork, salmon and tuna. Trace amounts of creatine are also found in milk, cranberries and shrimp.
High Arginine Foods
High-arginine foods may increase the liver's production of creatine. Foods that contain high amounts of arginine include chocolate, almonds, cola, beer, grain cereals, chicken soup, gelatin, seeds and peas. Limiting arginine-rich foods can decrease the total amount of creatine in the body.
Glycine
Glycine is another amino acid used by the liver to generate creatine. In particular, high amounts of the compounds di-methyl glycine and tri-methyl glycine can dramatically increase the amount of creatine produced by the liver. Glycine-containing foods include gelatin, pork, egg whites, chicken, turkey, seaweed or spirulina, sesame seeds, sunflower seeds, cod and peanut flour.
Methionine
Methionine is the third amino acid needed for the liver to produce creatine. Several methionine analogues donate methyl groups, making it a precursor to many important compounds in the body. High methionine foods include egg whites, Parmesan cheese, sesame and sunflower seeds, Brazil nuts, butter, cheese, mollusks and cod.
