Best Creatine Sources
The favorite amino acid supplement of bodybuilders, athletes, and gym-goers from here to eternity, you’d be hard-pressed to find fitness store that doesn’t pack this magic powder from floor to ceiling. Unlike other supposed wonder-supplements, though, creatine actually works, and it’s packed full of benefits for both before and after your workout, and even those days where you’re not hitting the gym at all. However, experienced athletes and gym-goers understand that supplements are not the be-all and end-all of gains and goals and finding natural solutions for essential amino acids is often more beneficial and with creatine so popular, why not start by finding the top natural high creatine sources to enhance your workout and get the right results.
What Is Creatine?
As mentioned above, creatine is an amino acid, which are considered the building blocks of protein. After ingesting, the body converts it into creatine phosphate or phosphocreatine, which is then used to fuel muscle growth and help you bulk up, get ripped, and make a lot of shirt manufacturers very happy.
What Are the Benefits?
There are plenty of benefits associated with creatine, ranging from those looking for assistance during intense training regimens to bodybuilders looking to build mass for the next competition. However, while these are fantastic, its muscle-building properties do more than make you look good wearing a Speedo and lathered in fake tan.
Because of its muscle-building properties, creatine has proven beneficial for those with muscular dystrophy, and there are also studies into its ability to treat Parkinson’s and depression. It may also be good for increasing memory functions, which can stave off Alzheimer’s and dementia.
Is It Safe?
In small doses, yes. However, the long term effects on constant exposure to creatine have still not been unearthed. We’re sure you won’t bury your face in a mountain of powder reminiscent of Tony Montana at his most paranoid.
Where Can I Find It?
While most people – especially those who’ve not done their research – turn to creatine supplements and similar protein powders to get their daily dose, it’s actually much easier to get creatine into your system than you may think. In fact, for most of you, you likely get at least a little creatine with most of your meals.
We’re not saying to completely give up on your supplements (especially if they provide a combination of amino acids) but we suggest that looking at more natural methods can prove massive for you.
1. Steak
Fire up the indoor grill and grab the steak marinade because everyone’s favorite red meat is here to convince you to ditch the garish plastic tubs and powder-sprinkled workout gear for something fat, juicy, and endlessly delicious. It contains 4.5 grams of creatine per kilogram, which is joint second on our list, and while top-quality cuts can be pricey, it’s common enough that you’ll be able to find something somewhere.
2. Salmon
Often considered the fish for people who don’t like fish, salmon leaps high on our selection in terms of grams of creatine per kilogram and matches steak at 4.5g per kg. While delicious, especially with some lemon, it’s also on the more expensive side, though, so make sure you get it right when cooking it.
3. Chicken
With 3.4 grams of creatine per 1 kilogram, chicken may not provide as much as steak or salmon, but it’s much easier to find and also offers much more variety in how you have it. Whether you want a roast, chicken drumsticks, or a trusty breast, the flavor possibilities are endless.
4. Venison
Venison is an acquired taste for many people so we understand if you’re hesitant about trying it. However, this lean meat packs as much creatine as salmon and steak, and if you get it right, you’ll rarely want anything else. Again, though, it’s difficult to find in some parts of the world.
5. Herring
Herring is another fish that boasts nearly 5 grams of creatine, so if you’re sick of salmon every night, you can try this out instead. It’s a great choice for flexitarians, pescatarians, and vegetarians, but those with a whatever-you-can-find diet will love it, too.
6. Cod
It may provide the smallest amount of creatine on our list, but cod is still an easy fish to find if you haven’t re-stocked your powder in time. Find it at most fishmongers, supermarkets, and chippies, although the battered style may not be entirely what you’re after.
7. Pork
Sitting comfortably between chicken and beef as the go-to dinnertime food, you can find pork in most supermarkets and restaurants (depending on where you are in the world) and boasting a massive 5 grams of creatine per 1kg of meat, it’s the most plentiful around, so if you’re looking to make gains, pork is your man.
8. Tuna
Like cod, tuna is easy to get your hands on and therefore one of the easiest natural foods to get your daily dose of creatine. Even despite its price, it still provides 4 grams per kilogram, meaning that even those of you looking to cut down on red meat or trying not to spend too much on the weekly food bill can still get their fix.
9. Buffalo
Those searching for something a little different from standard meat and fish can try game meat which is often leaner than domestic meats and has fewer calories, which is great for those looking to cut body fat while also build muscle.
10. Humans
No, please don’t go chomping on your buddies, but instead, rely on the natural creatine creation within your body. It does this though arginine, glycine, and methionine amino acids and typically stores around 120 grams. This will vary depending on your diet and size, though.
Creatin(e) A Healthy And Natural Lifestyle
No? Okay, we tried, but ignoring the (admittedly bad) pun, seeking ways to stop relying on supplements and instead discovering more natural ways to enhance your workout and improve your results could prove highly beneficial.
And anyway, even if you still want to stick to the powder and find an adequate balance between food and supplement, you’ll still have the chance to treat yourself to a delicious steak every once in a while, and we can’t think of many better incentives than that. Happy grilling, buddy.
Sources:
- Natural Creatine Sources – D’Marge
- What is a Natural Source of Creatine? – Livestrong
- Creatine: Uses, Benefits, and Health Risks – Medical News Today
