Breakfast Foods High In Creatine
Creatine is one of the most powerful supplements for improving muscle growth and promoting cell volumization. It’s a process that can swiftly boost muscle growth.
Foods High In Creatine
Among the world’s most popular sports supplements, creatine is the best option available. Aside from creatine, whey protein supplementation can also aid you in building muscles and losing weight. Both have been highly researched and found to be effective.
Here are the best whey proteins in 2021
Whey protein products are created with different ingredients, but others are intended to keep more of the protein’s natural nutrients and pack more protein per serving. So, here’s the list of the best whey proteins you can buy today.
Myprotein Pro THE Whey+
This powder is made with the finest ingredients and contains 26 grams of protein every 32 grams of serving using “beadlets” that progressively release muscle-building BCAAs. It blends effortlessly without lumps, and the chocolate brownie flavor is delicious, even though the texture is a little grainy.
Kaged Muscle Micropure Whey Protein Isolate
Many whey protein powders provide high protein levels while limiting fats and carbohydrates to a minimum. Kaged Muscle makes their protein with an enzyme called ProHydrolase, which dissolves the protein into small particles for better absorption and digestion.
Healthspan Elite Complete Vegan Protein
This powder provides 100% of your required daily dose of B12, in addition to 20 grams of protein per 27-gram serving. This is essential because B12 is a vitamin that is nearly impossible to acquire on a vegan diet. To provide a full dose of essential amino acids, the protein is extracted from a mixture of a pea, pumpkin, and brown rice.
Bulk Pure Whey Protein
Although the concentrated whey in this powder isn’t as refined as other more expensive options, it’s still a great deal considering the 24.2g of protein per 30g dose, plus there’s a wide choice of flavors to choose from.
Breakfast Foods High in Creatine
Morning rush can make us cut our morning routines, including breakfast. However, you must prepare a nutritious meal to fuel your body for your daily activities and to prevent muscle loss.
Some might not be aware that there are creatine-rich foods that you can prepare yourself at home, so here are some natural sources of creatine that you cook every morning. Check out these breakfast foods high in creatine.
1. Tuna
Tuna comes in a variety of sizes, from the Bullet Tuna to the Atlantic Bluefin Tuna. It’s quite costly because it does not breed in captivity. It’s packed in vitamins B6, B12, magnesium, cobalamin, and creatine.
Tuna salads and tuna fish sandwiches can be your meal options every morning. However, tuna has two disadvantages—it stinks, and it contains a lot of mercury.
White tuna has the highest mercury levels, according to the Environmental Defense Fund. Make an effort to keep track of how much canned white chunk tuna and white albacore tuna you eat each week. The Food and Drug Administration (FDA) exposed that canned light tuna contains a minimal amount of tuna.
2. Salmon
Salmon has a creatine content of about 4.5g/kg. At least twice a week, a 3.5-ounce meal of salmon will provide your body with enough creatine to improve your energy levels.
Aside from creatine, protein and omega 3 fatty acids are also abundant in this fish. Salmon also has astaxanthin, a powerful antioxidant that benefits muscles, the heart, and the skin. It’s an excellent dietary choice because of its high-quality protein and heart-healthy fat.
Salmon can be consumed twice a week without posing any significant health problems. Fish has a lower cholesterol content than other varieties of seafood like shellfish and lobster.
This category includes pork, beef, and sheep. Red meat has an incredible amount of high-quality protein, vitamins, and minerals, and it’s one of the richest sources of creatine. It’s an excellent diet for increasing energy and strengthening muscle health.
Iron content is higher in these types of meat than in fish or chicken. Beef, particularly steak, has a high creatine load. The amount of creatine in steak is 5 grams per kilogram of raw meat. Steaks go well with a wide variety of fruits and vegetables. Steak pairs well with broccoli, asparagus, spinach, baked and sweet potatoes, and carrots.
Steak is one of the complete protein sources in the diet, with an amino acid profile that’s nearly identical to that of your muscles. Additionally, it’s also high in vitamins like A, E, B3, B6, and B12. It’s a good source of minerals like iron, selenium, and zinc.
4. Pork
Pork serves as a good supply of zinc and potassium and an ample amount of protein. Pork can help you build your strength, increase lean muscle mass, and aid muscle recovery before and after exercise because of the creatine content coupled with a good amount of vitamins and minerals.
Salads, soups, veggies, and other dishes can all contain pork. Sandwiches made with barbecued pork or grilled pork are also fantastic. Pork can be served as cooked or preserved. Furthermore, salt is abundant in cured pork goods such as ham and bacon which are often served for breakfast.
5. Venison
As previously mentioned, the best source of creatine on the market is red meat. Though it’s expensive, venison is an excellent source of creatine if you can afford it.
Venison goes well with asparagus, sweet and baked potatoes, broccoli, mushrooms, and other ingredients. Deer meat can be highly pricey, so some would resort to ground beef as an alternative.
Venison contains about 4-5 grams of creatine per 100 grams. This makes it an excellent alternative for someone hoping to secure lean muscle mass.
6. Eggs
There is no significant amount of creatine in eggs, but it can make great complementary dishes to animal meat, given that eggs are a staple ingredient in breakfast meals. You might feel bored about eggs but constantly experimenting with how you prepare them is the key towards serving a delightful staple dish.
For example, plain scrambled eggs might get dull and unpalatable after a while. You can try whisking together the eggs and herbs. Combine the peppers and onion in a mixing bowl.
Fill the skillet with the egg mixture. Sprinkle in some garlic, oregano, salt, and peppers until they are cooked. You can also add cheddar cheese on top if you want.
Wrap-Up
There you have it. Some great breakfast foods are high in creatine. Creatine can boost brain function, combat some neurological illnesses, boost exercise performance, and speed up muscle building.
However, getting enough creatine from natural food sources can be challenging, so it’s good to augment your diet with creatine supplements.
