Natural Source of Creatine
Why are creatine supplements so popular? Are there some natural food sources of creatine?
In this blog, we will read about some of the most popular creatine natural sources.
What is Creatine?
Creatine can be defined as an amino acid (protein-building block) that is naturally produced in the body by the liver, pancreas, and kidneys.
It is generally found in our muscle cells where it facilitates the production of energy in our muscles.
However, the natural production of creatine in our body is not sufficient to handle intense workouts and this is the reason why fitness enthusiasts take creatine supplements.
Natural Sources Of Creatine
- Red Meat: Red meat includes pork, beef, and sheep and is considered to be one of the most complete dietary sources of protein. For instance, beef is extremely rich in vitamins A, B3, B6, B12, and E along with minerals such as selenium, iron, and zinc.
- Chicken: It is high in creatine and protein while being an excellent source of lean meat.
- Herring: This forage fish is flaky, mild in taste, and delicious. It is rich in omega 3, creatine, vitamin E, selenium, and protein. Herring plays a key role to develop the immune system and reduces the damage to body tissues because of free radicals. It includes the highest amount of creatine (3-4.5 grams of creatine per pound).
- Salmon: A low-calorie and creatine rich food, Salmon has a high content of omega 3 fatty acids, protein, and creatine. One of the best things about Salmon is that it has high-quality protein and heart-healthy fat and a 3.5 ounce serving of salmon (especially wild salmon) twice a week can feed adequate creatine to your body.
- Milk: A rich source of protein, milk offers approximately 1 gram of protein per ounce. A glass of milk includes glycine, methionine, and arginine that are required for the formation of creatine in the body to help you grow and build solid muscles.
- Cheese: Cheese is a good source of protein to build muscles. It includes all the essential amino acids that are considered to be the building blocks of muscle tissues. In fact, the Parmesan cheese has the highest content of creatine (2.90 grams).
- Eggs: A great low-calorie food, eggs are rich in all the B-vitamins and vitamin D, calcium, and zinc. The abundant quantity of methionine eggs makes them an excellent food source to produce creatine by our body.
- Pumpkin seeds: They are exceptional nutritional powerhouses as they are a good source of creatine producing glycine and arginine. Pumpkin seeds are dense in nutrients and have a high amount of methionine.
- Walnuts: They are a rich source of arginine, protein, alpha-linolenic acid, and omega 3 fatty acids. Walnuts are a healthy and delicious snack option for fitness enthusiasts and bodybuilders.
- White beans: They are a rich source of fiber, arginine, protein, and methionine. When complemented with a nutritious diet and a proper exercise regimen, white beans (especially kidney beans) can be highly effective for promoting muscle mass by increasing the production of creatine.
We hope that this information on creatine natural sources was helpful to you.