Creatine can improve people's sports ability and quality of life. The main sources of creatine needed by human beings are two parts: one part is obtained from diet, and the other part is synthesized by glycine, arginine and methionine in liver, pancreas and kidney when the content in the body is insufficient.
Lean meat and fish in food are rich sources of creatine, and the content of creatine in food is high: beef, pork, tuna, carp and so on. Earlier, people extracted creatine from beef, which is rich in creatine, and each kilogram of fresh beef contains about 4 grams of creatine. These stored creatine will be partially lost during cooking. If the method is improper, it will lose more (for example, in the process of burning beef, people are used to giving white water first, which will cause a lot of creatine loss).
The total creatine content in human body is about 120g (range 1 15- 140g), of which 95% is in skeletal muscle and the other 5% is in other parts. The highest content is in the heart, brain and testis, and the semen is rich in creatine. In order to supplement the deficiency of the body, experts recommend that the daily creatine supplement of the human body is 2g. If manual workers, athletes, fast-paced workers and people who use their brains too much, the consumption of creatine will increase accordingly, and the supplement amount can be appropriately increased according to different needs.
Two, eight kinds of natural foods rich in creatine
1, beef
Every100g of beef can provide up to 5g of creatine for human body; The content is one of the best in all kinds of meat. Therefore, eating beef often helps to actively improve fitness performance and accelerate muscle growth! At the same time, beef is also rich in protein, and its amino acid composition is almost the same as that of human muscle; Can further fully meet the needs of muscle recovery and growth. Finally, beef also contains vitamins A, E, B3, B 12 and B6, as well as trace elements and minerals needed by human body.
2, venison
The creatine content in venison is almost the same as that in beef-about 4-5g per100g. But at the same time, its fat content is usually only half that of beef; More suitable for small partners who need to control their daily fat intake and have the need to reduce fat and lose weight!
In addition, venison is rich in protein and a certain amount of high-quality fatty acids such as omega -3 and omega -6, which have a very positive effect on muscle recovery and overall health.
3. Mutton
Every 100 gram of mutton can also provide about 5 grams of creatine for human body; At the same time, it is rich in minerals such as protein, multivitamins, iron and zinc. When eating mutton daily, it is suggested to choose lean meat with low fat content as much as possible to avoid excessive calories.
4. Chicken
Compared with several kinds of meat introduced before, the creatine content in chicken is not as good as them-about 3.4 grams per kloc-0/kg. And usually, the creatine content of free-range chickens with high activity is higher than that of cage chickens!
But in the daily diet, chicken is definitely the most common and affordable source of high-quality protein; Moreover, its obvious advantage lies in its low fat and high protein, which is particularly friendly to people who have lost fat. Every 100g chicken can usually provide us with nearly 25g protein.
5. Rabbit meat
The content of creatine in rabbit meat is close to that of chicken meat-about 0.4 g per 100 g. As a low-fat healthy white meat, it is rich in high-quality protein, vitamin B 12, omega -3 fatty acids, and minerals such as calcium and potassium.
In addition, among all kinds of meat rich in protein, rabbit meat has the lowest calorie. That is to say, in the case of getting the same amount of protein, eating rabbit meat will consume less calories than eating other meats, which is more conducive to controlling weight and keeping fit!
6. Salmon
In addition to meat, fish and seafood are also rich in creatine-delicious salmon, which is one of the best; Every 100g can provide about 4.5g for human body! In addition, salmon is rich in high-quality gamma -3 fatty acids from protein, Europe and America; One of the antioxidants called astaxanthin has a positive effect on muscle, heart and skin health!
7. Tuna
Tuna with low calorie and high protein is also a good partner for people who want to build muscles-every 100g of tuna contains only 132 calories, but it can provide us with up to 29g of protein and 0.4g of creatine. Moreover, due to the active living habits of tuna, its red muscle fiber content is almost higher than that of any other fish!
8.cod
Finally, cod also contains a lot of lean protein, creatine, and various vitamins and minerals needed by the human body. Every 1 00g of cod contains less than100g of calories and less than1g of fat, which can supplement 20g of protein and .4-2.3g of creatine/kloc-0!