Creating a Better Image of Creatine – Its Benefits and Natural Food Sources

It’s true that the intake of creatine capsules, liquids, powders and shakes can be very beneficial for athletes and bodybuilders. However, this compound is also good for everybody else. What’s more, you don’t really have to invest your money in those expensive creatine supplements because certain foods naturally contain lots of it.

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A trip to the local fitness and nutrition store may give the impression that creatine is primarily made for individuals who are looking to gain lots of muscle mass. Yes, creatine allows them to build muscles because it supplies the muscle cells with all the energy they need for building and repair. A type of nitrogenous organic acid, creatine is actually comprised of 3 types of amino acids: L-arginine, L-methionine and glycine.

Creatine is actually produced by your body naturally, thus making it a non-essential nutrient. Supplementing with creatinine, however, can be valuable for people who need a lot of muscle power, such as athletes to attain peak performance or body builders for improved gains.

The Many Benefits Creatine Brings

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Just because you’re not a runner, triathlete or gym-goer doesn’t mean you shouldn’t welcome creatine into your life. Since it’s something that is made up of amino acids, it’s vital to your health and existence. Amino acids are major role players in so many biological processes. A huge chunk of your cells, muscles and various tissues are composed of amino acids too.

The following are some of the many health benefits offered by creatinine other than improving the performance of athletes and gains of body builders:

  • It helps delay Parkinson’s progression. According to several studies conducted on lab mice, creatine was able to prevent cellular loss in the brain that normally happens when Parkinson’s disease is present. Health authorities say that the combination of creatinine and Coenzyme Q10 (CoQ10) may be very helpful in treating Parkinson’s and other types of neurodegenerative diseases.
  • Creatine may help sufferers of muscular dystrophy. Experts say that creatine may be very beneficial for people suffering from muscular dystrophy, a hereditary condition that is characterized by the progressive wasting and weakening of the skeletal muscles. Studies have shown that even short- and medium-term treatment with creatine was able to improve muscular strength of muscular dystrophy sufferers.
  • Supplementation with creatine is good for depression. Investigations conducted by different South Korean universities revealed that women with depression responded better to antidepressants when the treatment was combined with daily intake of creatine (5 grams) than women who took their antidepressants alone.
  • Creatine improves brain power. Studies conducted by the Macquarie University and University of Sydney found indications that creatine supplementation helped in boosting both the memory and intelligence. The results were exhibited by all participants in both studies conducted by the said Universities in Australia.

Natural Sources of Creatine

These days, you can easily get your hands on creatine capsules, liquids, powders and shakes as many of them are readily available on the internet as well as offline. However, creatine may also be obtained through the consumption of foods that are naturally rich in the nutrient. They are the following:

  • Many types of seafood contain creatine. However, the king of all is herring, supplying your body with about 6 to 10 grams of creatine per serving. The nicest thing about herring is it contains very minimal amounts of mercury, making the consumption of plenty of it safe. Don’t forget that it’s loaded with heart-friendly omega-3 fatty acids too.
  • Every serving of this oily fish packs approximately 4.5 grams of creatine. Regular consumption of tuna also helps promote a stronger immune system as it contains methionine, another type of amino acid that helps rid the body of toxic heavy metals.
  • The nicest thing about chicken is it’s packed with amino acids — all 22 of them. Yes, creatine is included in the bunch. Remember to bake or saute chicken as exposure to very high temperatures such as frying causes the depletion of its creatine content. By the way, chicken is also low in fat and cholesterol.
  • Another good source of creatine is beef. Especially if you like to eat it rare, you are sure to enjoy as much creatine as it contains. Opting for lean beef portions is a great way to dodge LDL (low-density lipoprotein) or bad cholesterol that clogs up the arteries, as well as unhealthy fats that cause you to gain unwanted pounds.
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