One thing is quite clear about creatine: they are probably the most popular workout-enhancing sports supplements after protein in the fitness industry. But before you power-lift machines down an entire cup of highly expensive creatine monohydrate, it’s important to ask: are you getting enough creatine in your diet? In this article we’ll answer that question and more!
- You see, there are a number of different foods that are actually considered to be good dietary sources of creatine (depending on your ultimate goals). So long as you do not exceed the recommended daily intake of 1000 mg- 1500mg for persons over the age of 18, you’re safe!
- Now, as far as those long-term goals are concerned, you can’t just eat any “creatine rich” food and expect to gain muscle mass quickly and without issues. For example, dairy products – specifically milk and cheese – are long considered to be a creatine rich food source, even though the maximum amount that can be ingested by humans is actually, at best, slightly less than 1 gram per pound of lean body mass. Also, beef is long thought to be a good dietary choice because of its high protein content, although the exact effects of creatine in meats are still unclear.
- It’s important to remember that while creatine is a naturally occurring substance in your body, there are some “extenders” that you should avoid eating. Creatine monohydrate is actually a fairly dangerous substance. The reason is simple: like everything else, creatine can be harmful when it is overused. If you’re looking to build muscle, and you are looking to build muscle quickly and easily, then cutting out the monohydrate in your diet is the key. Here’s why:
- Creatine supplements are known to boost physical performance and strength, and may also have other health benefits. Still, the only real way to get the full effects of creatine is through proper dieting and supplementation with a properly formulated formula. If you’re looking to build muscle and cut fat, then you may be looking at the possibility of using creatine rich foods to boost your results. If so, you may also be concerned about its side effects.
- Creatine is a naturally occurring substance in our bodies, and most everyone has been exposed to a small amount of creatine through nutrition. The substance is present in a wide range of animal sources, including red meat and fish, and in plant sources, such as milk and cheese.
- It’s not a highly talked-about substance, even though one of its main benefits is increased exercise performance. Most research on creatine and its relationship to health, however, as per the recent studies show that it’s also very helpful in helping to control muscle damage from exercise. Creatine has also recently been found to improve muscle cells’ performance in the nervous system, a finding that could have implications for diseases like Parkinson’s and Alzheimer’s.
You may be concerned about the potential dangers of ingesting a chemical substance whose main benefit is increased exercise performance. Shouldn’t you be more concerned about getting enough minerals, vitamins and carbohydrates? The answer is no, because creatine isn’t harmful when taken in the appropriate doses. With the right supplement, you can get the benefits of creatine, without worrying about dangerous side effects.