Creatine is a naturally occurring compound found in the brain. It is most commonly known for its role in muscle growth and performance. However, with the global shortage of creatine, people are looking for an alternative to replace the benefits that come with it.
There are a few different types of creatine substitutes on the market, but some of the most popular include branched chain amino acids (BCAA) and beta-alanine. BCAAs are a type of protein that is known to help increase muscle mass and strength. Beta-alanine is an amino acid that has shown to help improve cognitive function and delay onset muscle fatigue.
Another popular creatine substitute is whey protein. Whey Protein is a type of protein that comes from milk and has shown to be an effective way to improve strength, boost energy and improve post-workout recovery. Protein powders can help increase muscle by tearing down its fibers during training and rebuilding them. So if you are not getting enough protein to facilitate the rebuilding of these muscles, this hinders the growth of it. It may also lead to loss of muscle mass.
Hydroxymethylbutyrate (HMB) is another potential creatine substitute. Studies have shown that HMB can improve strength and help decrease body fat levels. However, the effects were shown on beginner to intermediate athletes, and more research is needed to determine if HMB can be used by professional athletes.
Lastly, nitric oxide is another substance that can supercharge energy production in muscles the way creatine does. It can widen your blood vessels and increase delivery of nutrients and oxygen into the muscles as you exercise.
There are many different types of creatine substitutes available on the market, so it is important to do your research to find the best option for you.
For a more natural source of creatine, try adding various types of fruits and vegetables to your diet. The best food sources of natural creatine would be red meat, chicken, pork, tuna and salmon.
While these alternatives may not exactly replicate the effects of creatine, they are still great supplements to support muscle growth and enhance your exercising performance.