Do you dream of  having a chiseled body with big muscles?  

Most gym-goers are constantly trying to 
lift more weight to pump themselves up.  

But that’s actually not enough. Your 
body needs an extra boost from your diet.

This is why bodybuilders recommend 
creatine supplements. The only problem is  it’s a little pricey. Is it worth it? 

we’ll be discuss everything you need to know about creatine! 
Is it just supplements I can take? Is there  
a vegan source of creatine? Which meats should you eat?
We’re talking all that AND more...

What exactly is creatine?

Spoiler alert, we’re throwing some super science stuff your way. But let me try simplifying it for you…
Creatine is an amino acid. They’re organic 
compounds which form proteins when mixed with  other amino acids. That’s why they’re called the “building blocks” of protein.

Creatine is one of the many amino acids 
essential for your body's smooth functioning.  

One molecule of creatine is formed 
when 3 other amino acids come together.

So basically, there’s a whole lot of amino acids in creatine.  

This is what gives it all the protein.

Creatine is not new to your body. Your muscles and brain already carry a ton of it.

The skeletal  muscles are especially filled with creatine. They have 95% of the total creatine found in your body.

So any increase or decrease in creatine 
can affect your ability to build muscle.  

Creatine can also be found in other organs 
like the liver, pancreas, and kidneys.  
Men also have creatine in the testes. A very 
tiny bit of it is mixed in your blood as well.

What is your secret to building strong 
muscles? Are you into the whole creatine craze?  

Creatine is important to all athletes,    weightlifters, and bodybuilders. Your muscles generally tend to tear, and get tired after an intense workout. Creatine helps those muscles recover faster. It ups your energy level.  

This eventually allows you to lift even heavier weights. It will also help you perform better.

This doesn’t mean only gym-goers should 
have it. Using creatine on the regular can be beneficial to everybody. This is unless your doctor says otherwise.

If you’ve been diagnosed with weaker 
muscles or Muscular Dystrophy, creatine can help you restore lost strength. In fact, a study shows  

it supports the quicker recovery of muscles in people who took it.

Another study supports the use of creatine in neuromuscular diseases. Creatine increased high-intensity strength in these patients.

Creatine retains water. The more creatine in your muscles, the more water retention there is. This can hydrate your muscles at a cellular level. Well-hydrated muscles will always look plump.

Myostatin (my-o-stat-in) is a chemical 
that doesn’t let new muscles grow quickly. Creatine fights against this chemical and allows speedy muscle growth.

Some hormones like growth, insulin,estrogen, and testosterone, which  
are extremely essential for building muscle 
mass, are also raised quickly by creatine.

The benefits of combining creatine with 
some form of resistance exercise will stop 
protein will ensure more strength and muscle.

You’ve probably seen your friends have creatine before a workout. Well some prefer having it  afterwards.

The research in this field has given mixed results. Let's take a look at a few studies.
A study from 2013 found that bodybuilders 
consuming creatine after their workout  
lost more fat than bodybuilders who had it before.

Just a year later, a similar study was 
carried out on older folks. But this time, the results obtained from both the groups were almost similar.

Confusing, right? At the end of the day, 
we suggest you consume creatine as close  
to your workout as possible. It doesn’t matter if you have it before or after. Just make sure there’s a small gap between exercise and creatine. We’re not just saying this...

A study from 2006 revealed consuming 
creatine close to your exercise time gives you more muscle strength than if you 
took it in the early morning or evening.

So which foods have a lot of creatine?
Ah, the million dollar question. Buying 
boxes of creatine might not be your thing.  

If you believe in natural foods, we might have something for you.  
A few types of meat are typically 
known to improve your muscle function.

1. Beef

Beef is usually eaten in the form of 
roasts, short ribs or burgers. It’s particularly popular in the form of steaks, which are usually grilled or pan-fried.  

But to get the maximum benefit of creatine, you should only consume beef by boiling or stewing it.  
Overcooking can rob it of its creatine.

2. Pork

Pork is the most popular meat around the 
world. One pound of pork consists of almost 3 grams of creatine. It should be consumed without overcooking. That doesn't mean you have it rare.  

Well-cooked pork is filled with essential amino acids, including creatine. Sadly you will have  to say goodbye to bacon, pork chops, ham,sausages, and even your favorite pepperoni pizza.

3. Salmon

Salmon is probably the healthiest fatty fish you can eat. It’s filled with Omega 3 fatty acids and  Vitamin D. But don’t go ahead and deep-fry this fish. It could lose all its nutrients. Consider oven baking to cook up the healthy fish. Salmon also tastes great in salads after steam roasting.

4. Herring

This fish is quite underestimated, but it 
over-delivers on creatine. One pound of herring  will give you 3 to 4.5 grams of creatine, which is way higher than any of the previous meats.

Studies have shown that eating dried herring has more amino acids than the fresh kind.  

You should consider drying herring for about eight days, and then using it in your meals to top up on your amino acids.

5. Chicken

This is one of the first meals that 
comes to mind when you think of exercise.  

Most athletes love eating chicken with their workouts. What they don’t realises is that there are better meat options.  

If you don't consider eating rabbit meat weird, you can get all the same benefits from that.

Most physical trainers will tell you that 
you can’t build your muscles without meat.  

If you’ve gone vegan, you don’t have this 
option. So how do you get your creatine?  

Well unfortunately, there are no vegan foods that are high in creatine. You’ll probably 
require vegan creatine supplements.

Some people think eating various seeds,  nuts and quinoa can help your body to produce creatine naturally. But this isn’t supported by any evidence. If you’re not 
following a strict diet, maybe give it a try.

Before jumping on these creatine-rich foods, 
get a checkup done, and make sure your body isn’t high on creatine already. A few kidney conditions can increase the amount of creatine.  

Your doctor might tell you to stay away from red meat, milk, nuts, and seeds until this 
level drops back down to normal.

You need to be picky when you include seeds in  your diet. They’re both beneficial 
as well as harmful for your body.