The most popular bodybuilding message boards! There's also concern about getting too much caffeine, and you may want to limit your intake of foods or drinks that may be dehydrating. In general, research shows that we need to replenish between about 1 and 3 grams of creatine a day, depending on how much muscle we have. In 1 kg of sole we find 2 grams of creatine. While there are no specific foods that affect creatine levels, avoiding meat may increase the effectiveness of the supplement. Although creatine is naturally found in the body and in various protein sources, we can increase our creatine content by supplementing with it. What happens when you consume too much creatine? I typically mix about 5g in with my eggs that I cook in the morning - ratio is usually 18-24 large eggs (depending on how hungry I am) with the 5g creatine. Creatine is a chemical found in your body that helps make energy for your muscles. It’s also found in a variety of food sources such as steak, fish, and eggs. Egg white is a good resource of high-quality protein which can provide energy supply for kidneys while producing less metabolic waste. Still, it’s very unlikely you’re eating enough meat to not want to supplement. Creatine in Eggs and Egg Products. List of eggs and egg products with a high creatine content. [5] Another showed similar results by taking 5 grams with around 50 grams of carbs, and 50 grams of protein—the equivalent of two scoops of protein and two bananas, a cup of grape juice, or a cup of cooked rice. A standard diet contains about 1 gram of creatine per day and the rest is synthesized by our body. Boiled eggs contain egg white and egg yolk. Eggs and fish are also good sources of creatine. Some individuals have naturally higher levels than others do. High doses of creatine can cause muscle cramping and nausea. One study showed that taking around 100 grams of carbs with 5 grams of creatine increased total muscle creatine by 60 percent. The recommended daily creatine dose is five grams. One pound of beef contains 5 grams of creatine, so it is possible to receive it from your diet but most athletes can't and should not have that much red meat or salmon every day and need to find other sources of creatine (supplements) to make sure there is enough ATP available. Egg and Milk Contrary to what some may think, these two foods that are rich sources of protein, do not have significant amounts of creatine. Compared with egg yolk, egg white is better than people with creatinine 1.29. The egg has only 0.1 g / kg and in 1 liter of milk there is only 0.1 g. Creatine plays a key role in the production of ATP, which is important for short and high intensity exercise like weight lifting (2, 15, 16). 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