It is no coincidence that meat is one of the world’s popular sources of creatine used by bodybuilders and athletes alike. Creatine is an excellent source of energy and power for your muscles during an intensive workout. It enhances protein synthesis, energizes the metabolism and increases muscle cell volume. In doing so, creatine allows bodybuilders to increase workout frequency and speed.
How Creatine Works to Build Muscles
Creatine is composed of three amino acids: methionine, glycine and arginine. Once you take creatine, it helps to produce Adenosine triphosphate (ATP), which is the explosive energy source for the body, by reacting with the lesser Adenosine diphosphate (ADP) when your body is fatigued. The muscles use ATP as an energy source to contract muscle fibers during intense weight training. When your muscles use this ATP as energy to contract, the phosphate molecule in ATP is lost and ATP becomes ADP. For your muscles to keep performing, they need ADP to be converted to ATP, and this is where creatine comes in. So, if you have been eating a lot of red meat for the past few weeks, your body is going to have more creatine stored, thus will be able to release more energy to be used for weight lifting.
The Muscle Mass and the Amount of Creatine in Meat
The amount of creatine you can store depends on your total muscle mass. When you increase the amount of meet you take, you can increase the level of phosphocreatine in your muscles, which help to improve your muscle building workout performance. Beef has approximately 5 grams of creatine for every 3 pounds of meat. However, when the meat is braised for a long time, you may lose more than 30% of the creatine. To be on the safer side, you need to take about 2 grams of creatine daily. Remember, a diet that includes meat offer 1-2 grams of creatine each day.