Edamame & Spirulina, get to work. Help us create more creatine!
Last time I talked about creatine.
I said that instead of taking a synthetic supplement you can eat certain foods to produce more creatine naturally (1,2).
I’ve sorted these foods into 4 categories, and listed them below.
Raw vegan foods high in methionine
- Brazil nuts (soak them)
- sesame seeds (soak them)
- edamame (young green soybeans)
- spirulina
- spinach
- broccoli
Raw vegan foods high in glycine
- edamame
- watercress
- spinach
- spirulina
- asparagus
- kale
- sesame seeds (soak them)
Raw vegan foods high in arginine
- edamame
- sesame seeds (soak them)
- spinach
- spirulina
- mung beans (sprout them)
Raw vegan foods that have all 3 amino acids (glycine, methionine & arginine)
- spirulina
- spinach
- sesame seeds
- edamame
- chives (taste similar to green onion)
The easy way to incorporate the above foods in your diet is to add them to smoothies. And your body will reward you with more creatine in no time.
Remember,
More foods with methionine, glycine & arginine = more creatine in your muscles = greater muscle mass (with continuous training)
Perform a little experiment on yourself! Being a guinea pig in this case is fun :).
Main references:
1.https://ipfs.io/ipfs/QmXoypizjW3WknFiJnKLwHCnL72vedxjQkDDP1mXWo6uco/wiki/Creatine.html
2.https://www.ncbi.nlm.nih.gov/pubmed/21387089
https://draxe.com/glycine/
nutritiondata.self.com