Creatine is one of the most popular supplements within from the world of sport and physical exercise. The success of this supplement is due to its effectiveness in improving strength and increasing muscle mass. However, many people prefer to opt for other natural supplements that are similar in effectiveness to creatine.
In the next article we are going to talk to you one of the best natural alternatives to the famous creatine and how you can incorporate them into your daily routine.
How creatine works
Creatine is a natural compound that the body produces from three types of amino acids: arginine, glycine, and methionine. Creatine is stored in the muscles in the form of phosphocreatine. When performing high-strength or high-intensity exercises, such as weightlifting, creatine helps replenish cellular energy and improves strength. to delay tiredness and fatigue.
Foods that are rich in creatine
There are certain foods that contain creatine:
Red meat
beef It contains about 2 grams of creatine per 100 grams of product. Eating this type of meat regularly helps maintain good muscle health.
Fish
Fish such as tuna or salmon are two good sources of creatine that you can incorporate into your daily diet.
Natural alternatives to creatine
Beta-Alanine
It is an amino acid that helps produce a substance like carnosine. This supplement allows reduce muscle fatigue In addition to improving exercise performance, it is found primarily in chicken, red meat, and fish.
L-Citrulline and Citrulline Malate
Citrulline is an amino acid that improves nutrient delivery to muscles. Its benefits include a significant increase in blood flow and improved exercise performance. The best source of L-Citrulline and Citrulline Malate It is in watermelon and melon.
Maca Root
It is a plant that is often used as an energy enhancer. Its intake helps improve endurance and energy during exercise. This natural supplement is usually taken in capsule form, powdered, or raw.
Ashwagandha
It is a medicinal plant that can be a natural alternative to creatine. As for its benefits, it should be noted that improves physical strength and helps increase muscle mass.
Beet
Beetroot contains numerous natural nitrates that the body converts into nitric oxide. Beetroot improves physical performance and increases blood flow. It is often taken in the form of juice or powder.
Natural Amino Acids and Derived Supplements
BCAA
This type of amino acid includes substances such as leucine, isoleucine and valine. BCAAs aid in proper recovery after exercise and significantly reduce muscle damage. Natural sources of this type of amino acid include dairy products and eggs.
High Quality Vegetable Protein
This type of protein will provide all the essential amino acids that the body needs. It helps muscle growth and to recover physically. Examples of this type of protein would be rice and pea protein.
Foods for Performance and Physical Recovery
Ginger and Turmeric
These two foods help to recover after physical effort and to reduce muscle pain.
Natural Caffeine
It is in coffee and green tea. As for its benefits, it is worth mentioning the improvement in physical performance as well as the reduction in effort.
Natural Adaptogens
Ginseng or rhodiola They are two natural adaptogens that can improve energy and physical endurance.
Some considerations to keep in mind
If you want to avoid synthetic products like creatine and opt for natural supplements with similar effectiveness, there are many alternatives you can take. Also remember that to get the best possible results, you must follow a proper diet and exercise tailored to your goals. Natural supplements should be a complement the training plan you follow and implement. In any case, it's advisable to consult a professional for the best possible advice and to achieve great results.
In short, there are many natural alternatives to the famous creatine on the market that are just as effective. Substances such as beta-alanine, L-citrulline, and beetroot will offer remarkable benefits and results. Also, don't forget to follow these guidelines: a diet rich in protein, fruits and vegetables that allow you to enhance physical performance without having to resort to synthetic products.