I am not a big proponent of supplements other than maybe a multivitamin, Vitamins A, E and C. However, many in the industry highly recommend creatine as a supplement. There is no conclusive studies that I’m aware that show Creatine has bad side effects, other than stomach pains or diaarreha in some folks. Further, there are no long term studies on the supplement, but there is a concern that if used on a consistent basis the body may become codependent on it and cease to produce or store it on its own.
Creatine is an amino acid that is found in feat or fish, or it is produced in the liver, kidneys and pancreas. It is naturally occurring in plant or animal protein foods that we eat.
The best source of animal based creatine is wild game such as venison, elk, buffalo, and bison. Game meats also tend to have fewer calories, less saturated fat, and more lean tissue than domestic meats. The next best source is lean, free-range meats which include grass feed beef, turkey breast, chicken breast, Cornish hens, lamb and veal. Last is wild-caught fish, which has an average of 1-2 grams of creatine per three-ounce serving. Farm-raised fish and animals fed a poor diet have lower levels of creatine.
There are no vegetarian sources of creatine, but creatine can be created in the body. Amino acids of arginine, glycine, and methionine are used to create creatine. Foods rich in arginine are peanuts, walnuts, coconuts, soybeans, chickpeas, and oats. Foods rich in glycine are raw seaweed or spiraling, raw watercress, spinach, soy protein isolate, and sesame seeds. Brazil nuts, oats, and sunflower seeds are great sources of methionine. It is important to note that vegetarians who get enough of these amino acids through diet still have less stored creatine than non-vegetarians.
