Creatine High Foods You Should Eat To Boost Overall Muscle Health

Exercise is something which cannot be skipped if you are looking to maintain a healthy body and mind. However, the problem occurs when you are unable to follow a particular exercise schedule in spite of practising regularly. The reasons may include fatigue and lack of strength or low muscle mass. Do you feel the same symptoms? If yes, don't worry. You may probably be lacking in creatine.

What is creatine?

Creatine is a naturally occurring substance which is made by the human body in the liver, kidneys, and pancreas. Then, it is supplied to muscles and the brain. It strengthens muscles and promotes brain health. Creatine is one of the vital compounds required to your body whether you need muscle endurance or increased muscle strength.

While taking creatine supplements is always a good option in fulfilling the requirements of creatine, adding creatine-containing foods to your diet is a much better option. As the latter one comes with no side effects.

Here’s a guide to the best dietary sources for increasing creatinine levels. But before that have a look at some amazing benefits to adding creatine-containing foods to your diet.

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The benefits of taking creatine-high food include:

1. Boost water content in muscle cells: Creatine-rich foods promote better cell hydration which not only prevents dehydration but also reduces muscle cramps.
2. Increase anabolic hormones: Anabolic hormones promote tissue growth and repair, particularly in muscle and bone. These include testosterone, insulin and Human Growth Hormone. By increasing the production of anabolic hormones creatine high food boosts overall muscle development.
3. Speed up muscle recovery: When you do intense workouts, micro tears occur in your muscles. These are microscopic injuries, as they heal, your muscle fibre becomes stronger and thicker. This is the natural process which leads to muscle growth. When you take creatine-rich foods, creatine accelerates the healing process of micro-tears by activating satellite cells.

Here is a list of creatine-rich foods that can naturally boost your body's creatine levels, resulting in better energy production and muscle recovery.

Red meat

Red meat is one the best creatine-rich foods to boost creatine levels in your body. Red meat generally includes beef, lamb, mutton and pork. Among these, beef is the best food that increases creatine with about 4.5 grams of creatine per kilogram.

Poultry

Poultry includes a wide range of domesticated birds that are raised for the production of flesh, eggs and feathers. It generally includes chickens, turkeys, ducks, and geese, all these come under the foods that increase creatine but in smaller amounts as compared to red meat. 1 kg of chicken can provide you with 3 grams of creatine, so if you are looking for creatine food sources, chicken can be a good option for you. Not only creatine but adding poultry to your can also offer you additional lean protein.

Fish 

Whenever you search for creatine-rich foods, fish is something you would surely get on the top. While fish are among the great natural food sources for creatine, herring contains the most creatine per pound, at 3 to 4.5 grams per pound. Salmon can also give you 2 grams of creatine per pound. Fish are among the best creatine-rich foods which not only boost creatine levels but also contain omega-3 fatty acids that help lower the risk of heart diseases. Plus, fish also promotes overall eye health by protecting against age-related macular degeneration.

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Are you a vegetarian? Don't worry. There are plenty of options for vegetarian people also. If looking for creatine-rich foods, a vegetarian diet includes:

Dairy products 

Not as high as in meat or fish, dairy products contain relatively small amounts of creatine. But, milk in particular comes under the category of creatine-rich veg foods.  Incorporating milk into your diet gives you a plethora of nutrients other than creatine like calcium, Vitamin D, A and K, phosphorus and magnesium too. Not only this, it also works wonders to prevent bone diseases like osteoporosis.

Fruits

Fruits are something that is loved by most people. Do you know that some fruits also come under the category of good creatine food sources? Avocados, grapes, oranges and kiwi are creatine-rich fruits which are also packed with lots of vitamins and minerals. Plus, they also prevent you from various deficiency diseases and protect your body against infections

Half of the creatine is produced by your body and the remaining half comes from your diet. So, what kind of diet you take can significantly affect your muscle strength. Here is a list of creatine-rich foods which can help you achieve the required amount of creatine.