November 29, 2022


Its all about the Health

10 Natural Foods With Creatine For Muscle Growth

3 min read

Are you a frequent shopper for dietary supplements like protein powder or vitamin D capsules? If not, then have you heard of the various fitness supplements?

Either way, you probably know creatine, another popular supplement that comes in powder and liquid forms.


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In a nutshell:

It’s a staple in the bodybuilding world due to its ability to promote muscle growth and boost energy.
Although creatine supplements are generally safe, it’s not regulated by the FDA.
This is where natural foods rich in creatine come into play.
These include pork, mutton, and chicken, to name some.
Keep watching to get to know them better!

1. Beef
Beef, alongside pork and sheep, are all considered red meat.
They contain more iron than fish or chicken.
Red meat is an umbrella term used for the meat of mammals.
Beef is usually eaten as steaks, roasts, or ribs.
It’s one of the most complete dietary sources of protein.

Pork has plenty of creatine and protein.
A 100 gram serving of pork packs 0.7 grams of creatine.
In addition to creatine, pork has good amounts of vitamins and minerals, including zinc and potassium.
This makes pork a perfect choice for recovering athletes, bodybuilders, and even people who recently underwent surgery.
Eating pork won’t just increase lean muscle mass but also improve strength and help in muscle recovery after exercise.

It’s a wonderful source of lean meat, meaning it’s low in fat, and best of all, is loaded with protein and creatine.
A 100-gram of chicken already has 23.2 grams while a kilo of chicken contains 3.4 grams of creatine.
Generally, active chickens contain more creatine than those raised in cages and fed with low-quality food.

Deer meat
Also called venison, deer meat has 50% less fat than beef.
So if you’re careful with your fat intake or you aren’t a fan of beef, then venison makes a great choice.
Not only is it lower in fat, but it’s also high in creatine, protein, and is a rich source of omega-3 and omega-6 fatty acids.
A 100-gram serving of deer meat provides around 4 to 5 grams of creatine.
As such, it’s an ideal choice for people trying to build lean muscle.

Rabbit meat
Like chicken, rabbit meat has the same level of creatine, which is about 0.4 grams per 100-gram serving.
This healthy, all-white meal is a good source of high-quality proteins, vitamin B12, omega-3s, and minerals such as potassium and calcium.
Rabbit is also lean meat and has less cholesterol and fat.
And the best part is that compared to pork, beef, and many more, the rabbit has the highest percentage of protein, the fewest calories per pound, and the lowest percentage of fat.

6. Mutton
Have you ever eaten sheep meat? Mutton is known for its strong flavor.
The good thing is that every bit of it is as beneficial for your body as much as lean beef and chicken are.
If you can, consider switching lean beef and chicken with lean mutton.
This way, you get less fat and improved cardiovascular health.
Domestic sheep meat is loaded with creatine and other high-quality proteins.

Salmon is a very common fish, boasting pink meaty flesh.
It’s super nutritious and is low-calorie, so it’s also ideal for people who are looking to lose weight.
And of course, it’s an outstanding source of creatine, not to mention protein and omega-3 fatty acids.
Thanks to its high-quality protein and heart-healthy fats, anyone can benefit a lot from this fish.
A kilo of salmon is known to contain about 4.5 grams of creatine.

Another type of fish that’s a great source of creatine of herring.
Known for its delicious, mild, and flaky taste, herring is filled with omega-3s and creatine.
Additionally, it’s rich in vitamin E, selenium, and protein.

9. Tuna
This saltwater fish varies in size.
Presently, it’s sold with an expensive tag due to overfishing and the fact that tunas don’t breed in captivity.
A 100-gram serving of tuna supplies 132 calories, 29 grams of protein, and 0.4 grams of creatine.


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