Creatine is a fuel source for the production of adenosine triphosphate in our muscle tissues. It is generated by the liver and kidneys from the amino acids arginine, methionine and glycine. Dietary creatine comes primarily from meat and fish. Since animals also produce creatine, eating their meat can increase our bodies' stores of this amino acid-like substance. Individuals with naturally high creatine levels may choose to avoid foods containing creatine and its precursors.
Step 1
Avoid eating meat and fish. Wild game and red meat are particularly high in creatine. Beef, pork, cod, herring, salmon and tuna are all examples of high-creatine meats. Milk, shrimp and cranberries also contain traces of creatine.
Step 2
Choose protein sources such as tofu or soy, rice, beans and vegetables. Adhering to a diet similar to that which vegetarians follow will help to eliminate dietary sources of creatine. Make sure to get enough protein because the macro nutrient is required for optimal health. Brown rice, soy and other vegetable protein powders are available to help supplement your diet.
Step 3
Avoid foods rich in the amino acid arginine. Arginine is one of the most important precursors of creatine synthesis in the body. High arginine foods include chocolate, almonds, cola, beer, grain cereals, chicken soup, gelatin, seeds and peas. Avoid these foods to decrease your ingestion of creatine-promoting arginine.
Step 4
Avoid foods that are high in the amino acid glycine. Glycine is also required to synthesize creatine in the liver. High glycine foods include gelatin, pork, egg whites, chicken, turkey, seaweed or spirulina, sesame seeds, sunflower seeds, cod and peanut flour.
Step 5
Avoid high dietary methionine levels to decrease the intake of the third and final amino acid needed for endogenous (in the body) creatine production. High methionine foods include egg whites, Parmesan cheese, sesame and sunflower seeds, Brazil nuts, butter, cheese, mollusks and cod.
