A chemical made by the body that supplies energy to the muscles is creatine. It must be noted that the chemical waste product of creatine is creatinine. By increasing creatinine levels, our physical performance would be good plus it would support muscle growth also. Apart from creatine supplementation, there are also some foods that would increase the creatine in us naturally.
Various dietary sources that can increase creatine naturally in us are
Plant based sources:
It is important to note that plant based sources would contain low amounts of creatine when compared to animal products. Plants like quinoa and spinach would provide minimal amounts of creatine.
Red meat:
One of the most important sources of creatine is red meat. Point is that beef has 4.5gms of creatine per kilogram. Intake of red meats would provide us with good amounts of creatine for muscle development etc.
Poultry:
Creatine is also found in poultry like chicken and turkey etc. Information is that chicken intake would provide us with 3gms of creatine. It is true that by incorporating poultry we would be able to get enough creatine.
Fish:
Not many of us would know that salmon, a type of fish contains 4.5gms of creatine per kg and tuna fish also have some amounts of creatine in them. Truth is that we could have better creatine as well as omega 3 fatty acids when we consume fishes,
Eggs:
It must be taken into account that intake of eggs might not provide with high creatine similar to intake of fishes or meat etc but still intake of eggs would provide some creatine.
Dairy products:
Milk is an important dairy product and it has got modest amounts of creatine. Overall creatine intake would be provided when we consume dairy products. In addition, we could also get calcium and protein etc.