Food

The 8 Best Creatine Rich Foods

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The Best Creatine Rich Foodsare varied. For, these foods possess a lot of nutrients that are essential to the overall health of the body. In addition, creatine is a type of natural crystalline molecule formed from several carbon atoms, such as nitrogen, oxygen and hydrogen. Creatine is naturally synthesized from several amino acids, which are then stored in the muscles.

In certain situations, the body produces its own creatine through amino acids like arginine, glycine and methionine. In these times, when normal dietary intake of creatine-rich foods is not enough to meet the daily energy needs, one must resort to that produced by the body.

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

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The main function of creatine for those who train intensely is to provide energy for muscle contractions, an effect that results from their conversion to phosphocreatine (or creatine phosphate). Creatine serves to increase the availability of energy for your workouts, especially those involving force and intense contractions, such as bodybuilding and short-distance runs.

That is, creatine allows you to have a more intense and more intense workout, while shortening recovery between sets and between workouts. So check it out nowThe 8 Best Creatine Rich Foods:

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Chicken:Chicken is also one of theCreatine Rich Foods. In addition, preference should be given to the cooked and non-fried preparation. In addition, it is a good idea to steam the chicken or otherwise put it in high temperatures, causing it to lose creatine.

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

Liver:Liveris one of the mainCreatine Rich Foods.Because the liver offers doses of vitamin A, B and D. In 1 kg has, creatine g. There are a lot of people who wrinkle their nose at this food, but it is very good when it comes to solving problems related to iron deficiency anemia. However, the liver should be consumed in moderation as it has high fat rates.

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Herring:Herring is a good alternative toCreatine Rich Foods. Becaus, erring provides the body with about 6 to 10 grams of creatine in a normal portion. In addition, herring, among the fish available in the market, is the best bet to obtain the largest number of grams of creatine. In addition, it is rich in omega 3 and so maintains the health of the heart in day. Herring can be used in the preparation of sushi. In fact, herring is the fish with the lowest mercury content, so it is perfectly safe to be consumed raw.

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Tuna fish:Tuna fishone of the bestCreatine Rich Foods. In addition, you can get 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. In addition, you can acquire methionine, which is an essential amino acid responsible for cleaning 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.

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Red meat: In the list ofCreatine Rich Foods, the red meatcan not 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 longer to be digested by the body, so it should be consumed with care.

Lean red meat has low cholesterol and fat, and so is the healthiest source for consumption. Rough versions are best suited for preserving more creatine in a large proportion. It is known that every pound of red meat is between 4 and grams of creatine.

Pig:Pork is also a good source of creatine. Try to choose lean cuts. That way you will have healthier meat with fewer calories and you will get about 5 grams of creatine per kg of pork.

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Salmon:Salmonis a good choice ofCreatine Rich Foods.Well, salmon is a superfood, admittedly one of the healthiest for you. It has great amounts of omega-3s, good fats and is high in protein. Also, it is a good source of creatine having grams of creatine per kg of salmon.

Sole:If you have not heard of this food yet, it is one of the bestFoods rich in Creatine.For it has vitamins A, B6, B12, C and D, in addition to minerals such as calcium, iron and magnesium. The flounder is very easy to find in supermarkets. It has the flattest body and in 100 g we have only 70 calories, meaning 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.

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Codfish:Codfishis one of the mainCreatine Rich Foods.Well, you can get 3 grams of creatine in 1 kg of cod. It is rich in omega-3 and protein. One only needs to be careful because it is a fish that is usually very salty. Cod is also a good choice for increasing your creatine intake.

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Egg and Milk:Egg and Milk are excellentFoods rich in Creatine.For, 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, g / kg and in 1 liter of milk there is only, g. However, these foods should get into our food routine, especially the egg, which is no longer a villain in the diet and is very important to avoid muscle catabolism.

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