The 8 Best Foods Rich in Creatine

In certain situations, the body produces its own creatine through amino acids such as arginine, glycine and methionine. At these times, when the normal dietary intake of foods rich in creatine is not enough to meet the daily energy needs, it is necessary to resort to the energy produced by the body.

The creatine manufacturing process starts in the kidneys by mixing glycine and arginine to create GAA (guanidinoacetic acid), which in turn is transported to the liver via the bloodstream so as to convert it to creatine. This creatine is then transported by blood streams to the body’s tissues, especially skeletal muscle. Thus, about 95% of the body’s creatine is found in skeletal muscle and some cells in the brain, heart , and hair.

The main function of creatine for those who train with intensity is to provide energy for muscle contractions, an effect that is caused by its conversion into phosphocreatine (or creatine phosphate). Creatine serves to increase the availability of energy for your workouts, especially those involving strength and intense contractions, such as weight training and short-distance running.

That is, creatine allows you to have a more intense workout with greater volume, while shortening recovery between sets and between workouts. So, check out now  The 8 Best Foods Rich in Creatine:

Chicken:  Chicken is also one of the Creatine Rich Foods . In addition, preference should be given to the cooked and not fried preparation. Also, it’s a good idea to steam the chicken or in another way that doesn’t put it at high temperatures, causing it to lose creatine.

Either way, chicken is easily digested in the digestive system and is a complete protein source packed with all 22 amino acids. The fact that it is extremely low in fat and cholesterol also makes it one of the most recommended foods by health professionals.

Liver:  Liver is one of the top Creatine Rich Foods . Well, the liver offers doses of vitamin A, B and D. In 1 kg it has 4.5 g of creatine. There are a lot of people who turn up their noses at this food, but she is very good when it comes to solving problems related to iron deficiency anemia. However, liver should be consumed in moderation, as it has high levels of fat.

Herring:  Herring is a good alternative to Creatine Rich Foods . Herring provides the body with about 6 to 10 grams of creatine in a normal serving. Also, herring, among the fish available on the market, is the best bet for getting the most grams of creatine. In addition, it is rich in omega 3 and therefore keeps your heart healthy . Herring can be used in sushi preparation. In fact, herring is the fish with the lowest mercury content, so it’s perfectly safe to eat raw.

Tuna: Tuna is one of the best Creatine Rich Foods . Also, you can get 4.5 grams of creatine in 453 grams of fresh tuna and not in the canned version. One can consider 4g/kg of creatine in the canned version. Additionally, you can acquire methionine, which is an essential amino acid responsible for cleansing the body of toxic heavy metals.

It also improves immune support and joint health, two very important areas for optimal body performance. In addition, it provides omega 3 in good amounts, which is healthy for the heart .

Red Meat :  In the list of Foods Rich in Creatine , red meat cannot fail to appear. For, they are sources of proteins , which stimulate the production of the element. Red meat is the type of creatine that takes the longest to be digested by the body, so it must be consumed with care.

Lean red meat is low in cholesterol and fat, making it the healthiest source for consumption. Rare versions are better suited for preserving more creatine in a large proportion. It is known that every kilo of red meat contains between 4 and 4.5 grams of creatine.

Pork:  Pork is also a good source of creatine. Try to choose thin cuts. This way you will have healthier meat, with less calories and you will get about 5 grams of creatine per kg of pork.

Salmon:  Salmon is a good choice of Creatine Rich Foods . Well, salmon is a superfood, recognized as one of the healthiest for you. It has great amounts of omega-3s, good fats and is rich in protein . In addition, it is a good source of creatine, having 4.5 grams of creatine per kg of salmon.

Sole:  If you haven’t heard of this food, it is one of the best Creatine Rich Foods. Well, it has vitamins A, B6, B12, C and D, in addition to minerals such as calcium, iron and magnesium. Sole is very easy to find in supermarkets. It has the most flattened body and in 100 g we have only 70 calories, that is, it is the type of fish to eat without guilt, especially if it is grilled. In 1 kg of sole we find 2 grams of creatine.

Cod:  Cod is one of the top Creatine Rich Foods . Well, you can get 3 grams of creatine in 1 kg of cod. It is rich in omega-3 and protein . You just have to be careful as it is usually a very salty fish. Cod is also a good choice to increase your creatine intake.

Egg and Milk:  Egg and Milk are excellent Creatine Rich Foods. Because, contrary to what some may think, these two foods that are rich sources of protein do not have significant amounts of creatine. The egg has only 0.1 g/kg and in 1 liter of milk there is only 0.1 g. However, these foods must enter our food routine, especially the egg, which is no longer a villain in the diet and which is very important to avoid muscle catabolism.