Non meat sources for the amino acids required to create Creatin in our own bodies.
1. Milk is a rich source of protein, providing approximately 1g of protein per ounce. One cup of milk contains arginine (0.2 g), glycine, and methionine (431 mg), needed for the formation of creatinine in our body. This helps in growing and maintaining muscles (
20).
2. Cheese is good for building muscle. They contain all the essential amino acids which are the building blocks of muscle tissue. The Parmesan cheese has the highest creatine content of 2.90g. Cheese is a great source of protein and calcium but is often high in saturated fat and salt (
21).
3. Eggs are a great low-calorie food with only 77 calories and 5 grams of fat with very little carbohydrate. It is high in vitamin D, zinc, calcium, and all the B-vitamins. The abundant methionine in eggs makes it a good food source that helps produce creatine by the body (
22).
4. Pumpkin seeds are nutritional powerhouses because they are an excellent source of creatine producing arginine and glycine. One cup of pumpkin seeds will give you around 7 grams of arginine. These seeds are nutrient-dense, with a good amount of methionine as well (
23).
5. Sesame is a good source of protein and creatine forming glycine. 3 tbsp of sesame provides five grams of proteins. For better availability, hulled and roasted sesame seeds are the best (
24).
6. Seaweeds contain a concentrated source of iodine and essential amino acids. Seaweeds such as Spirulina contain the most amount of creatine which is about 0.86g. It also helps to lower the body weight by not allowing the body to absorb fat (
25).
7. White beans are a good source of protein, arginine, methionine, and fiber. When paired with a proper exercise regimen and a nutritious diet, they can promote healthy muscle mass by increasing creatine production. Among the white beans, kidney beans are the best (
26).
8. Walnuts are a rich source of protein, arginine, omega 3 fatty acid, and alpha-linolenic acid. Thus it’s a delicious and healthy snack option for bodybuilders (
27).
9. Almonds are packed with protein and creatine producing arginine, which helps in the development of lean muscle mass. They also contain healthy fats which help in maintaining and reducing the overall body mass index, making you lose weight (
28).
10. Watercress is a powerhouse vegetable that packs several important nutrients like glycine which help in the production of creatine but is extremely low in calories. Thus it’s a key ingredient in the body builder’s nutritionally powerful diet (
29).
