1 serving (5 grams) contains 0 calories, 0.0 grams of protein, 0.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 0 g | 0% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 0 mg | 0% | |
| Iron | 0 mg | 0% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Creatine
Creatine is a naturally occurring compound primarily found in muscle cells, synthesized from amino acids glycine and arginine. While the body produces creatine, it can also be obtained from protein-rich foods such as red meat and fish or taken as a dietary supplement. Creatine is highly regarded in fitness and athletic performance contexts due to its role in energy production. Nutritionally, creatine contains no calories, macronutrients, or micronutrients and serves exclusively as an ergogenic aid to support physical exertion and muscle function. Originating from biological processes, creatine supplementation has gained global popularity beyond specific cuisines, particularly for its capacity to enhance muscle performance during high-intensity activities. Its potency lies in replenishing ATP (adenosine triphosphate) stores within cells, thus improving energy output during short bursts of activity.
Health Benefits
- Improves muscle strength and performance during high-intensity exercise due to its role in ATP regeneration.
- Supports lean muscle growth by increasing cell hydration and promoting protein synthesis.
- May improve cognitive function by enhancing phosphocreatine levels in the brain.
Dietary Considerations
Selection and Storage
Creatine should be kept in a cool, dry place and stored tightly sealed to prevent moisture absorption. Dissolve in liquid just before consumption for best results.
Common Questions About Creatine Nutrition
Does creatine have any calories or nutrients?
Creatine is a zero-calorie supplement and contains no macronutrients such as protein, carbohydrates, or fats. It is a pure compound and does not provide vitamins, minerals, or sodium either.
Is creatine compatible with keto or low-carb diets?
Yes, creatine is compatible with keto and low-carb diets, as it contains no carbohydrates, fats, or sugars. It does not interfere with ketosis and can be used to support muscle performance without altering macronutrient intake.
What are the health benefits and potential side effects of creatine?
Creatine is known to enhance muscle strength, improve exercise performance, and support muscle recovery. It is generally safe for most people, though some may experience mild side effects like bloating or stomach discomfort, especially if taken in excess. Always follow dosing recommendations to reduce risk.
What is the recommended daily dosage for creatine?
The typical maintenance dose of creatine is 3-5 grams per day. Some people follow a loading phase of 20 grams per day (split into 4 doses) for 5-7 days to saturate muscle stores quickly, but this is not always necessary.
How does creatine compare to protein powder for muscle building?
Creatine and protein powder serve different roles in muscle building. Creatine increases energy availability for short bursts of intense exercise, while protein provides the amino acids needed for muscle repair and growth. They can be used together for optimal results.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Creatine Supplementation and Exercise Performance: Facts and ImplicationsNational Library of Medicine - PubMedPeer-reviewed research examining the effects of creatine supplementation on physical performance and health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
