“Dietitian Approved: Best Foods High in Creatine” was written by Tamara Alak & edited/reviewed by Aly Bouzek, MS, RDN. Tamara is a dietetic intern at Larkin Community Hospital.
Introduction
Creatine is a substance your body gets from some foods and uses for important jobs inside your cells. Whether you’re an athlete aiming for peak performance, or someone looking to enhance their overall well-being, incorporating foods rich in creatine into your diet can be a game-changer.
In this article, we’ll explore and discuss what creatine is, the benefits it offers, recommended daily intake, and most importantly, a curated list of the best foods high in creatine.
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Table of Contents:
- What is Creatine?
- Benefits of Creatine
- Recommended Daily Intake
- Foods High in Creatine
- Vegetarian and Vegan Options
- 10+ Foods High in Creatine
- Side Effects and Risks of Foods High in Creatine
- Foods High in Creatine Summary
What is Creatine?
So what is creatine, and why is it becoming one of the most popular supplements in the health and wellness industry?
Creatine is a natural substance in your body that helps make energy (ATP) for your cells to work. It is stored mostly in the muscles, serving as a readily-available energy source during short bursts of exercise.
Creatine Supplements vs Dietary/Food Sources
Creatine can be acquired either through dietary supplements or natural food sources. Before we dive into foods high in creatine, it is essential to understand the differences between supplements and natural food sources of creatine.
Creatine supplements offer a convenient and consistent dose of creatine. They are a concentrated form of creatine without any additional nutrients.
Visit, Why Take a Creatine Supplement? to learn about our product recommendations.
On the other hand, food sources, like the ones we will be discussing in this article, not only supply creatine, but also supply other essential nutrients that contribute to our overall health.
Each can be a great option and the choice comes down to factors like convenience, nutritional preferences, and individual goals.
Benefits of Creatine
Creatine provides our bodies with many benefits that extend beyond just sports and fitness.
Muscle Growth
Creatine has been widely celebrated for its role in promoting muscle growth. It aids in the production of ATP, the primary energy source of our cells, and supports muscle contractions during high-intensity activities. This, in turn, can lead to increased muscle size and strength. (1)
Increased Energy
Creatine can act as a natural energy booster, which can benefit both physical and mental performance. Creatine helps replenish ATP levels during short bursts of intense physical activity, which can also help enhance overall energy levels.
Enhanced Performance
Many fitness professionals and athletes use creatine as a valuable tool in their training programs, due to its ability to enhance overall athletic performance. (2)
It has been shown to enhance power output, increase sprint performance, and facilitate quicker recovery between bouts of high-intensity exercise. (3)
Visit our article, Does Creatine Make You Gain Weight, to find researched-based evidence on the health benefits of creatine.
Recommended Daily Intake
Since creatine has been used as a tool for a wide variety of people, the recommended levels will differ from the average adult to an athlete that is engaging in intense physical training.
Average Adult
For an average adult, the recommended daily intake of creatine ranges between 3 and 5 grams. (4) This level is sufficient to maintain baseline creatinine stores and support general health.
It also can be easily obtained through a balanced diet that includes foods high in creatine.
Heavy Physical Training
For those who engage in intense physical training, the recommended daily intake should be adjusted to support rigorous exercise routines.
Studies have shown beneficial results when utilizing loading phases and maintenances phases when it comes to creatine supplementation dosage.
The common recommendation is 20–25 grams per day (for the first five to seven days) for the loading phase. (5) The following maintenance phase is commonly recommended at 3–5 grams per day. (5)
This method can help enhance performance, support muscle recovery, and maintain optimal creatine levels during periods of heightened physical stress.
Special Considerations
There are some special considerations that should be taken into account regarding creatine intake. Individuals should keep up with their water intake, since creatine has the potential to increase water retention in muscles.
Any pre-existing medical conditions, especially kidney issues, should be consulted with a healthcare professional prior to supplementation. And just a reminder that people may respond differently, and monitoring tolerance is essential for both your safety and your health.
Foods High In Creatine
Creatine can be sourced from a variety of delicious and wholesome foods. We are going to dive into the world of creatine-rich foods and explore the many different food sources that contain creatine, as well as the benefits these foods have to offer.
Red Meat
There is a plentiful variety of red meat on the market.
From beef to lamb and venison, red meat is a nutritional powerhouse.
It’s composed of many essential nutrients that contribute to overall health and well-being, as well as being high in iron.
For example, red meat is a great source of heme iron, which is vital for preventing iron-deficiency anemia.
Red meat also contains notable creatine content.
The exact creatine content varies depending on the type of meat and its preparation, but on average, beef contains approximately 0.5 grams of creatine per 4 oz of raw meat.
Incorporating red meat into your diet can be particularly beneficial for individuals engaged in high-intensity physical activities, since creatine supports muscle strength and performance.
Poultry
Poultry, such as chicken and turkey, can offer many essential nutrients that are great for overall health and wellness.
This food category is very well known for its lean protein content and is a great tool for muscle development and repair. On top of that, it is a fantastic source of essential vitamins, such as B-complex, promoting energy metabolism and supporting neurological health.
Poultry is also a great source of key minerals, such as zinc and selenium, which are essential for immune function and overall well-being.
While it may not match red meat in creatine content, it offers a learner alternative for those aiming for weight management, and contributes to overall protein needs.
Fish
Fish is a nutritional treasure, and there is a wide variety of fish available, including herring, salmon, tuna, and mackerel.
As a rich protein source, fish and can be used as a fundamental component for muscle development and repair. It is an excellent source of omega-3 fatty acids, which help promote heart health and cognitive function.
It also is rich in essential vitamins, such as vitamin D and minerals, such as iodine, supporting bone health and thyroid function. While red meat is still the top contender for creatine levels, fish still contains notable levels.
For example, herring has the greatest amount of creatine at 0.75 – 1.1 grams per 4 oz serving size.
Dairy
Dairy is a great option when looking into foods high in creatine, and also contributes to overall bone health. These products come in different nutrient-rich options, ranging from milk, to cheese, to yogurt.
Dairy is known for its rich protein content, and is used as a fundamental building block for muscle development and maintenance.
It is also rich in calcium, which is essential for bone health and strength. Dairy is also a great source of creatine, aiding in the body’s natural energy production and muscle function.
Vegetarian and Vegan Options for Foods High in Creatine
While creatine is more abundantly found in animal products, there are several plant-based options that can contribute to your creatine needs as well.
Plant-based Foods High in Creatine
Foods such as beans, lentils, and spinach are a great source of creatine. If an individual is looking to increase creatine in their diet, but does not consume animal products, incorporating these sources into their diet can provide the benefits that they are looking for.
Suggesting Supplementation
Considering an additional creatine source can also be a viable option. Plant-based creatine supplements are often derived from sources like fermented rice or synthetic alternatives that can offer an alternative way to meet your body’s creatine needs.
10+ Foods High in Creatine
Here are our top foods high in creatine, with the amount of creatine (in grams) based on serving size.
| Foods High in Creatine | Serving Size | Creatine (grams) |
| Herring | 4 oz | 0.75 – 1.1 |
| Pork | 4 oz | 0.58 |
| Veal, top round | 4 oz | 0.57 |
| Beef | 4 oz | 0.5 |
| Salmon | 4 oz | 0.5 |
| Chicken breast | 4 oz | 0.45 |
| Tuna | 4 oz | 0.45 |
| Cod | 4 oz | 0.35 |
| Shrimp | 4 oz | 0.03 |
| Milk | 4 oz – 8 oz | 0.01 – 0.03 |
| Eggs | 2 eggs | Trace |
| Fruits | — | Trace |
| Vegetables | — | Trace |
Side Effects and Risks of Foods High in Creatine
Creatine supplementation is generally considered safe for most individuals, but it is essential to be aware of potential side effects and risks.
Dehydration
Creatine supplementation may lead to an increase in water content within muscle cells, which can cause dehydration. It is crucial to stay hydrated to help avoid this side effect.
Kidney Issues with High Doses
Research generally suggests that moderate creatine supplementation is safe for healthy individuals. (6)
With that being said, concerns have been raised about potential kidney issues with long term, high dose creatine use. Individuals with pre-existing kidney conditions should consult a healthcare professional before using creatine supplements.
Foods High in Creatine Summary
Creatine, a naturally occurring compound that is crucial for energy production, is found abundantly in various foods, particularly red meat, poultry, and fish.
Creatine can support muscle growth, increase energy, and enhance athletic performance. The recommended daily intake varies for individuals based on their fitness needs.
It is important to take the potential side effects into consideration, and speak with your doctor, before starting any supplements.
In summary, creatine is a natural power-up in some foods that can help you reach your fitness goals or just feel better overall. Eating more of these foods can give your body a boost!