At what temperature is Creatine destroyed when cooking meat?
Red meats such as Steak and Salmon do contain some creatine and provide a natural source. However, much of the creatine is destroyed from the heat as a result of cooking the meat.
At what temperature is the creatine destroyed? Can you cook steak medium and still have creatine, or does it need to be rare? Also, when cooking salmon, does the creatine get destroyed if you cook the internal temperature of the meat to 140F as recommended?
I am pretty much wondering how practical it is to actually get a little extra creatine from eating red meats. Links to sources would be greatly appreciated.
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This paper that I found on Creatine levels and diet cites some studies that say creatine starts to degrade at 115 degrees in fish, and that baking meat causes 92% loss of available creatine due to actual breakdown and then other actions occurring because of that breakdown. (Note: While it is a research paper, most likely from a college student, it lists a lot of studies that it cites for information.)
It states that to get the same creatine from cooked fish as you would from raw fish, you would need to eat 1.7 kg (3.74 lbs) of fish. Beef has even less available creatine.
This is why everyone is telling you that dietary creatine is insignificant if you are wanting loading levels. You simply couldn't (ok, maybe you could) eat enough meat/fish for it to make the difference, and the other health effects from it would outweigh any benefits.
I can understand the fact that you probably won't ever get creatine in natural foods in sufficient quantities as you will in the commercial supplements. Someone brought the "is there enough water in sea water" analogy. The problem is a bit more complex than that because the reluctance to taking supplements stems from the fact that you can NEVER be sure what else you are going to get in the supplement besides what is labelled. More a case of "are you sure that there is only sea water in sea water?"
It doesn't matter. The amount of creatine you could possible get from meat, even raw meat, is not significant enough to matter. If you did try to get all your creatine from steak, you'd end up obese from the fat content. If you feel you need more creatine in your diet the only practical way is to supplement.
www.muscleandstrength.com/articles/creatine-supplements-common-questions-answered.html http://www.healthy.net/Health/Article/Creatine_How_Much_to_Take_and_When/1188
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