Creatine comes from the following amino acids that is created naturally in the body; glycine, arginine, and methionine. Many bodybuilders and athletes take supplements to increase their creatine level. However, not everyone feels safe taking supplements filled the stuff they don’t know what is, and because of this, might be looking for a natural alternative. In this post, I will list some good alternatives for creatine supplementation, and list which contains a high level of creatine.
The average size male stores close to 120 grams of creatine naturally, without taking any additional supplements. Increasing your creatine intake to 3- 5 additional grams a day does have its advantages when it comes to muscle growth. However, powders and supplements often have bothersome side effects. The good news is, for most people, you can naturally increase creatine by simply knowing which foods to eat.
Get your Creatine – Naturally
Increasing your intake of domestic meat in the form of veal, lamb chops, chicken or turkey breasts is a great way to get higher creatine levels. All of these types of meat are naturally high in creatine. When cooked you can get somewhere between 2-3 grams per serving. In addition to this, it is a good idea to go for organic or free-range domestic meat, as these tend to have the highest amounts of natural creatine.
Fish is another good source of creatine. In fact, when cooked, a 3 oz serving of fish offers you approximately 2 grams of creatine – this will naturally differ, depending on which kind of fish we are talking about, but you can think of this as a good rule of thumb. Studies show that wild caught fish is your best bet, as they tend to have the highest amount of creatine. If this is not an option, once again you will want to look for the most organic, fresh fish you can find. Fish that is fed a well-balanced, natural diet with offer you the most creatine per serving.
One of the richest sources of natural creatine is wild game. Venison, duck, rabbit, and elk are an excellent way to add creatine to your diet. Wild game is also preferable because of the natural diet consumed by the animal. This means you are consuming meat that has less saturated fat, fewer calories, and more lean body tissue. As a result, you get a significant amount of creatine per serving as well, usually around 3-5 grams.
A natural creatine alternative for Vegetarians?
If you are a vegetarian, you may find it difficult to increase your creatine naturally. Creatine cannot be found in vegetarian food sources, which means that for those who do not consume meat a creatine supplement may be the quickest way to boost levels.
However, vegetarians can consume foods that will increase the amino acids Arginine, glycine, and methionine. As mentioned above, these three amino acids are responsible for the natural production of creatine within the human body. When you consume foods that are high in these specific amino acids, it is fair to argue that your body is likely to produce a slighter higher level of creatine; Peanuts, soybeans, and oats all contain these amino acids. You can also increase creatine by eating raw seaweed, spinach, or sesame seeds.
Creatine does help boost muscle growth and is an excellent source of energy. Powders and supplements can increase your levels of creatine, but may also have unpleasant and unexpected side effects, specially when consumed in combination with other less known ingredients. It might be a bit more troublesome to achieve the same results naturally, but the possibility is there. The above-mentioned ideas are great alternatives to creatine supplementation, and best of all is, its natural and safe!