Creatine is undoubtedly one of the most important proteins for the development of musculature. It is composed of three amino acids (methionine, glycine and arginine) and is present in the muscles and brain.
Creatine can be produced by our body as it is formed from non-essential amino acids. However, it is common to see people who practice bodybuilding by using creatine supplementation toincrease performance in training and gain muscle mass . It is also possible to ingest large doses of this protein through foods such as red meat, poultry and fish.
How Creatine Works in our Body
The math is simple: the more energy we have, the more we can move. When we are practicing bodybuilding, muscle fatigue is an indication that the muscle can not stand it any longer and needs rest. This is where creatine comes into play. It can generate more energy causing muscle fatigue to slow to appear and yet the muscle fibers are already being injured, but you do not feel the pain.
How to get the benefits of creatine?
This is very simple. This protein can be metabolized by our body, but it is also interesting to have a healthy diet and have good sources of creatine. See now whichfoods are good sources of creatine .
Foods rich in creatine
It is a type of fish very found in the seas of the North Pacific, North Atlantic and Baltic Sea. In addition, herring is a fish that is great source of omega 3, a fatty acid that helps eliminate LDL, bad cholesterol. Thus, it helps in controlling blood pressure and reduces the chances of myocardial infarction or stroke. It also has substances that fight against depression and anxiety. Leaves skin healthier by the presence of collagen and stronger bones, as it has a lot of calcium. Source of vitamin D. In 100 g you can find 750 mg of creatine.
Pork is avoided by many because of its high fat content. However, it is possible to consume leaner cuts such as steak (100g raw has 164 Kcal and 8g fat) or pork loin (100g raw has 176 Kcal and 8.8g fat). Although it has even more fat than other meats, the steak has less fat than chicken with skin or red meat with fat.
To consume it in a healthier way, it should be grilled or baked. Do not forget that this meat has great chances of having the larva Taenia solium and therefore should be well past. For each kg of meat we have 5 g of creatine.
Compared to red meat, lean pork cuts have more essential amino acids, such as leucine, valine, and lysine. They are also rich in fatty acids, such as stearic and linoleic, which help fight cholesterol.
This fish fell in the taste of Brazilians.Japanese food has become a national fever and today, salmon can be found very easily in supermarkets. The only negative point of it is the price which is a bit saltier compared to other fish. It is rich in phosphorus, vitamins A, D, B3, B6, B12, selenium, potassium, magnesium and omega 3. Thus, salmon is considered a fish of high nutritional value which improves the immune system and aids in system function nervous. At 1 kg we have 4.5 g of creatine.
There are a lot of people who twist their noses into this viscera, 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. In addition to iron, it also offers doses of vitamin A, B and D. In 1 kg has 4.5 g of creatine.
In 100 g of chicken it is possible to have, on average, 400 mg of creatine. A good advantage of chicken over other meats is the high content of niacin, a type of vitamin B that helps brain function and even helps in the prevention of cancer. We also have selenium as a prominent substance. It assists in maintaining thyroid functions. Another good reason to consume chicken is that it has low cholesterol.
The nutrients present in tuna are very similar to those found in herring: selenium, omega 3, potassium, phosphorus, magnesium and vitamins B3, B6, B12, D and E. For healthy consumption, the version of fresh fish is the more indicated, but there are many who do not have time to prepare it. Therefore, if you buy in the canned version, the way is to buy the natural solid tuna in water. In fresh tuna there is 4.5 g of creatine in 453 g of fresh tuna already in the canned version, the average is 4 g per kilo.
If you want high availability creatine, red meat is not the right choice. If you choose lean cuts of red meat you will be able to have a lot of protein and low cholesterol, favoring your health. In this case, one should avoid cooking too much of the meat because the heat can destroy part of the creatine present. It is an excellent source of B vitamins, zinc and iron, improving the immune system. For each pound of red meat we find around 4 to 4.5 grams of creatine.
Another good option to ingest creatine and change the menu a little without losing the objective. In 1 kg of cod I have 3 g of creatine, in addition to other proteins present. And it is rich in several beneficial nutrients such as omega 3, minerals, vitamins A and D. The care here is to take salt out of this fish before consumption, especially for hypertensive.
Another common fish 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. It has vitamins A, B6, B12, C and D, in addition to minerals such as calcium, iron and magnesium. In 1 kg of sole we find 2 grams of creatine.
Egg and Milk
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 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.
Supplementation with creatine
Supplementation with creatine is a great option, since as can be seen throughout the article, to consume 3g (recommended daily dose) of creatine in food, it is necessary sometimes to ingest about 1kg of a given food throughout the day, with One more detail, you would also ingest all of your fat and many calories.
But it is necessary to take some care with creatine supplementation. Because our body already produces it, an excess of this protein can occur in our body, if it exceeds the recommended consumption, which, consequently, would cause the functioning of the kidneys.
According to ANVISA, the use of only 3 g of creatine per day would be enough to provide all the benefits. Therefore, following up on a professional may be necessary to guide how much optimal supplementation for your lifestyle and workout pace.