Foods High in Creatine: What You Need to Know

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Did you know that creatine makes up only 1 percent of human blood1? But it’s very important for quick energy.

Foods with lots of creatine are often from animals like meat, fish, and dairy. Vegans and vegetarians can find plant-based foods that help make creatine too.

This article will tell you about what foods have creatine in sufficient amount or simply foods high in creatine. We’ll also talk about its benefits and how much you should eat every day.

Key Takeaways

  • Creatine is an amino acid that plays a crucial role in energy production for short bursts of intense activity.
  • Foods rich in creatine are often high in protein and other essential nutrients, typically from animal sources like red meat, seafood, and dairy.
  • Vegetarians and vegans can obtain creatine precursors from plant-based sources such as seeds, beans, and certain greens.
  • Creatine supplements can be a significant source of creatine for those following a plant-based diet.
  • The recommended daily intake of creatine varies, with athletes and individuals unable to synthesize it needing higher amounts.

What is creatine?

Creatine is a natural compound in our bodies, mainly in muscles2. It’s made from amino acids like arginine, glycine, and methionine. It helps give energy for muscle movements. Creatine is stored as phosphocreatine in muscles, ready for quick energy during hard activities3.

Natural sources of creatine

Animal-based foods are where we find most creatine2. Beef is a big source, with about 500 mg per 4-ounce serving2. Chicken and fish like herring, salmon, and tuna are also good, with herring having up to 950 mg per 4-ounce serving2. Pork, like pork tenderloin, also has a lot of creatine, about 550 mg per 4-ounce serving2.

Creatine supplements

For those who can’t get enough creatine from food, supplements are an easy choice2. Creatine monohydrate is the best type, safe and effective for strength and muscle3. You should take about 5 grams a day, but sometimes more to fill up muscle stores quickly3.

In short, creatine is key for muscle energy. You can get it from meat, poultry, and fish, or from supplements. Supplements are great for those who don’t eat meat234.

Benefits of creatine

Creatine is a great supplement for many reasons. It helps increase strength and muscle growth5. Many athletes take it to get better and recover faster5.

May boost strength gains

It’s good for people who lift weights and exercise a lot5. Creatine monohydrate is the most common type. It makes muscles work better during short, hard exercises5.

May increase muscle growth

Creatine can make muscles bigger by pulling water into them and helping proteins grow5. It also helps muscles recover faster and can prevent injuries5.

It might also help with brain health and glucose use6. Creatine can make high-intensity workouts better by up to 15%6. It can also help with Parkinson’s disease in mice6.

Older people might see better memory with creatine for 2 weeks6. It can also help with Huntington’s disease in mice6.

Creatine is good for a healthy lifestyle. It helps with strength, muscle, and overall health576.

FoodCreatine Content (per 100g)Creatine Content (per 4oz serving)
Herring1.1 grams950 mg
Beef0.9 grams500 mg
Pork Tenderloin0.7 grams550 mg
Chicken Breast0.4 grams450 mg
Tuna0.4 gramsN/A

“Creatine has been observed to restore brain phosphocreatine levels to 72% of pre-disease levels in mice with Huntington’s disease.”

Foods high in creatine :

Creatine is found in many foods, especially in high-protein ones like red meat, poultry, seafood, and dairy8. Knowing which foods have more creatine helps you eat right. Here are some top foods to add to your diet.

Meat and poultry

Red meats like steak and ground beef are great for creatine9. Steak has five grams of creatine per kilogram, and ground beef has 2.5 grams9. Chicken breast also has 0.4 grams of creatine per 100 grams8.

Seafood

Fatty fish like herring, salmon, and tuna are full of creatine. Herring has 6.5 to 10 grams of creatine per kilogram9. Tuna and cod have four grams of creatine per kilogram9.

Dairy and plant-based sources

Creatine is also in some dairy and plant-based foods. Parmesan cheese has 2.9 grams of creatine per 100 grams9. Foods like pumpkin seeds, white beans, walnuts, and almonds have some creatine too9.

The amount of creatine in foods can change with how they’re prepared and cooked. Creatine supplements are good for athletes and bodybuilders who need more8.

creatine rich foods

Eating a variety of creatine-rich foods is good for your health. A balanced diet is important for feeling your best.

How much creatine in eggs?

Eggs don’t have much creatine10. They are great for protein but not for creatine. Chicken and other poultry have a lot more, about 443 mg per 4 oz10.

Research shows eggs have only about 10 mg of creatine per 2 eggs10. This is very little compared to the 5 grams (5,000 mg) needed daily10.

To get more creatine, eat more red meat, seafood, and poultry10. These foods are much better than eggs for getting creatine10.

creatine in eggs

FoodCreatine Content per Serving
Herring938 mg per 4 oz
Salmon511 mg per 4 oz
Tuna455 mg per 4 oz
Cod341 mg per 4 oz
Shrimp20 mg per 4 oz
Pork568 mg per 4 oz
Beef/Steak511 mg per 4 oz
Venison505 mg per 4 oz
Bison456 mg per 4 oz
Chicken443 mg per 4 oz
Eggs10 mg per 2 eggs

Eggs don’t have much creatine, only 10 mg per 2 eggs10. But foods like red meat, seafood, and poultry have a lot more10.

Eat more of these high-creatine foods to get enough10. This helps meet your health and fitness goals1011.

Creatine for Vegans

As a vegan, getting enough creatine can be hard. Creatine helps muscles work better and improves exercise results. It’s mostly found in animal foods like meat, fish, and dairy12. But, vegans can still get enough creatine and enjoy its benefits.

Vegan sources of creatine

Vegans can’t find creatine in plants directly. But, eating foods rich in certain amino acids helps. These amino acids are arginine, glycine, and methionine1213.

Great vegan foods for these amino acids are:

  • Pumpkin seeds
  • Sesame seeds
  • Walnuts
  • Almonds
  • Watercress
  • Spinach
  • Asparagus
  • Spirulina
  • Chickpeas and other legumes

These foods help make more creatine in the body1213. But, vegan athletes might still need creatine supplements. This ensures they have enough for their workouts and performance.

Creatine supplements are vegan-friendly. They’re made synthetically and don’t have animal products1213. Always check the label to make sure it’s vegan.

“Consistent creatine supplementation can be a game-changer for vegan athletes, helping to boost muscle performance and recovery.” – Expert Nutritionist

Vegans can get enough creatine by eating foods rich in amino acids. They might also need to take creatine supplements. This helps them meet their fitness goals and stay active1213.

Vegan Creatine SourcesCreatine Benefits for Vegans
Pumpkin seeds, sesame seeds, walnuts, almonds, watercress, spinach, asparagus, spirulina, chickpeas, and other legumesImproved exercise performance, increased muscle growth, enhanced cognitive abilities, and better vascular reactivity

How much creatine do you need?

The daily creatine intake should be 3 to 5 grams14. Your body makes 1 to 2 grams of creatine each day. You also get 1 gram from your food14. Athletes might need up to 10 grams a day for better performance15.

People with certain health issues might need 10 to 30 grams of creatine daily15. Always talk to a doctor before starting creatine daily intake supplements.

A 1996 study found that 3 grams of creatine daily for 28 days can fill up your body’s stores15. Taking 20 to 25 grams daily for 5 to 7 days can increase muscle creatine by 20% to 40%15. Finding the right how much creatine do you need is key for your fitness goals.

The ideal creatine daily intake varies by age, activity level, and health. The best way to figure out how much creatine do you need is to talk to a healthcare professional.

FAQ

What foods have creatine?

Foods high in creatine include red meat and poultry. Seafood like herring and salmon also have it. Dairy products, like parmesan cheese, have it too. Some plant-based foods, like pumpkin seeds and walnuts, also contain creatine.

What are the natural sources of creatine?

Animal-based foods like red meat and fish naturally have creatine. Vegans can get it from plant-based foods. These include pumpkin seeds, sesame seeds, and legumes.

Can I get creatine from supplements?

Yes, you can get creatine from supplements. This is especially helpful for vegans and vegetarians.

What are the benefits of creatine?

Creatine helps with lifting and health. It can improve brain function and blood sugar control. It also helps prevent diseases.Studies show it boosts training and strength. It can also increase muscle and aid in recovery. Creatine may reduce inflammation and prevent injuries.

How much creatine do I need?

You need 3 to 5 grams of creatine daily. Athletes might need up to 10 grams. People with certain conditions might need 10 to 30 grams.

Do eggs have creatine?

No, eggs do not have much creatine. It’s mainly found in animal-based foods.

How can vegans get creatine?

Vegans can get creatine from foods like pumpkin seeds and walnuts. These foods have amino acids needed for creatine. Vegans might also need supplements to keep creatine levels up.
Picture of Arav Thakur
Arav Thakur

Welcome to my Blog!

Hey there! I'm Arav Thakur, the guy behind this website. I'm passionate about bodybuilding, fitness, and learning new things. My goal? To share what I know and learn with you.

Picture of Arav Thakur
Arav Thakur

Welcome to my Blog!

Hey there! I'm Arav Thakur, the guy behind this website. I'm passionate about bodybuilding, fitness, and learning new things. My goal? To share what I know and learn with you.