The creatine is essential in the sports areaboth to optimize physical results and to increase muscle mass. This is a supplement that is also found in different food of animal origin which, when incorporated into the diet, contribute to improved strength, recovery and overall health.
This molecule is composed of the amino acids glycine, arginine and methionine, and is found in muscles and nerve cells, which are responsible for energy production during exercise. physical activity high intensity.
What are the foods that contain creatine?
Although the same organism synthesizes creatine in the liver, kidneys and pancreas, it is necessary to supplement with a diet that includes foods that contain this organic compound, especially athletes.
The creatine It is found almost only in foods of animal origin: fish, red meat, tuna, salmon, rabbit, liver, chicken and egg white. These products also provide proteins of high biological value, vitamins and minerals essential for good recovery and physical performance.
He fish It is the food with the highest concentration of creatinewith 6 to 10 grams per kilo. The red meatsuch as beef, lamb and ox, are in second place and are chosen by those seeking to increase muscle mass through diet.
Although the egg whites They contain a smaller amount compared to fish and red meat, they are a great complement as they are easily digestible proteins.
According to sports nutrition specialists from National Institute of Physical Education of Cataloniacited by the media They got upthe creatine provides various benefits. Among them, the increase in strength, resistance and volume of muscle mass, improvement in cognitive performance and protection of bone health.
Another function that creatine performs is preserving mental and bone health and reducing cramps and injuries.
The National Association of Dietitians of Spain It emphasizes that including these foods rich in creatine in the diet allows us to meet the necessary requirements without needing commercial supplements.
At the same time, international organizations such as the World Health Organization (WHO) and publications like Journal of Sports Nutrition They recommend complementing your diet with rest habits and adequate training to benefit health and physical performance.
