Creatine is a naturally occurring amino acid referred to as methylguanidino acetic acid. It is stored in the muscles as phosphocreatine, a high-powered substance ready to be quickly converted to ATP, the body's main energy currency. Creatine is most often used during high-intensity, short-duration activity such as during sprinting exercises. Your body makes some of its own creatine stores, but you can also obtain creatine from your diet or supplements.
Wild Game
Wild game is considered to be the richest source of natural creatine. You'll find creatine in large game animals including antelope, bison, buffalo, deer, elk, moose and wild boar, and in small animals such as rabbit, squirrel, beaver and opossum. Game birds such as quail, pheasant, wild ducks, geese and turkey also contain creatine.
Meat and Fish
Lean red meat is another natural source of creatine. It is estimated that every pound of beef contains 5 g of creatine, whereas other red meats contain 2 g. Certain species of fish are also sources of creatine. Salmon, herring and tuna offer substantial amounts of creatine, with about 4.5 g per lb. of raw fish. They also contain methionine and omega-3 fatty acids, which are involved in creatine synthesis.
Human Body
About half of your creatine stores are produced internally within the body. The kidney begins the manufacturing process by combining glycine and arginine to synthesize a precursor called GAA, or guanidonoacetic acid. After guanidonoacetic acid is sent to the liver to be converted to creatine, the bloodstream transports creatine to the body's tissues, especially skeletal muscle where it is stored for high-intensity activities. The pancreas also contributes some creatine.
Supplements
Creatine supplements are widely used among competitive athletes and body builders as the extras are believed to enhance lean body mass and improve strength performance, according to the American Academy of Orthopaedic Surgeons. You can find creatine supplements in a variety of forms including powders, liquids, tablets, capsules, drink mixes, energy bars and flavored chews. Consult your doctor or coach before taking any synthetic supplements.
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