Happy Monday!

Every week, we go deep into the roots of health in search of the best ingredients to prepare a delicious and nutritious menu for you!

On today’s menu we’ve got: Creatine

I hope you are hungry, but before you get served…

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Starter 🥗 

The Legal Steroid

What if I told you that you could instantly increase your muscle mass, strength, and performance by taking a natural supplement? 💪 

Would you take it?

This substance is known as Creatine, and it has emerged as one of the most widely used performance supplements available in today’s society. 

The white powder, which is mostly used by bodybuilders, has a bad reputation that hasn't altered in recent years because most people think it causes bloating, disorders, and hair loss.

(My mom used to think I was taking steroids when I added creatine to my protein shake… 👀 )

Having said that, how does creatine affect the body?

Main 🥙 

The Creatine Effect

What is it? Creatine is a natural building block in muscle cells.

How is it produced? Food accounts for over half of the body's creatine storage. The remaining amino acids are synthesized by your liver and kidneys. Around 95% of the body's creatine is stored in muscles, mainly as phosphocreatine.

How does it work? When you supplement creatine (monohydrate), you increase your phosphocreatine levels. This is a type of stored energy in the cells. It helps your body manufacture more of a high-energy molecule known as adenosine triphosphate (ATP).

Creatine can…

• increase muscle fiber growth 💪 

• enhance brain function 🧠 

• boost athletic performance 🏃 

• promote cell hydration 💧 

• improve strength, power, and endurance 📈 

• help treat neurodegenerative diseases 💊 

• decrease the risk of heart disease 📉 

Creatine monohydrate is one of the world's most well-studied supplements and has an excellent safety profile. ✔️ 

Dessert 🍰 

Creatine Grocery Checklist

Would you rather not consume creatine in the white powder form? Here is my natural creatine grocery checklist:

• 🍖 Red meat (beef, lamb, pork)

• 🐟️ Fish and seafood

• 🍗 Poultry

• 🧀 Cheese

• 🥛 Milk and other dairy products

• 🥚 Eggs

My tip: Have some third-party tested creatine monohydrate at home (just in case you have an empty fridge).

If you follow a vegetarian or vegan diet, you might not be able to obtain enough creatine through diet alone. 🥬