Natural Sources of Creatine

“Natural Sources of Creatine” was written by Jessie Carpenter, MA, MS, RD, LD & edited/reviewed by Aly Bouzek, MS, RDN. 

In the world of wellness and peak performance, there’s a lesser-known treasure trove that’s waiting to be explored: natural sources of creatine. 

Picture a world where your body’s energy is replenished from the bounty of nature itself. From red meat to plant-based foods, join us as we journey through the unexpected and the nutrient-packed options.

Our journey will delve into the depths of nutrition, vitality, and the fascinating ways that our bodies work with the environment. Intrigued? 

Let’s get to it!

Understanding Creatine

Creatine is a remarkable compound that plays a pivotal role in the energy production processes within our cells.

Recognized for its significance in the fitness realm, creatine supplements have become increasingly popular. 

However, the notion of getting creatine from natural dietary sources often remains unexplored. 

Creatine is an important factor in our cellular energy needs.

It’s mainly in our muscles, but our liver, kidneys, and pancreas can also make creatine. 

Creatine helps to supply us with rapid bursts of energy, especially during short and intense physical activities such as jumping and short sprints. 

It does this by helping to refill adenosine triphosphate (ATP) levels.

What does this matter? Well, after the food we eat is broken down, a molecule called ATP emerges. ATP is the main source of energy for our muscles.

In essence, creatine ensures our muscles have the required fuel for quick, powerful contractions.

Creatine supplementation may also decrease strength loss and muscle damage in athletes. Although, the benefits of creatine might not surpass the consequences, like weight gain from body fluid shifts or fluid retention.

Moreover, it’s not just about energy – creatine’s role extends to supporting muscle health, recovery, and overall exercise performance. 

Interestingly, our bodies able to produce creatine (around 1 to 2 grams per day). But, we can also tap into external sources (such as food and supplements) to support this essential compound.

Some of us might need to utilize food sources of creatine in order to meet the general goal of 1 to 3 grams of creatine per day. (1)

Let’s learn more about natural sources of creatine and how you can get more creatine in your diet!

Animal-Based Natural Sources of Creatine

One of the primary natural reservoirs of creatine is red meat. This includes various forms of beef, pork, and lamb. 

Lean cuts of these meats offer a concentrated dose of creatine, making them a great choice for those wanting to increase their creatine intake. Animal-derived creatine sources also offer additional nutrients such as protein, iron, and B vitamins.

Seafood, particularly salmon and herring, are high sources of creatine. These foods not only provide creatine, but they also have omega-3 fatty acids. These fatty acids can have a positive impact on heart health and inflammation. 

Dairy staples like milk and yogurt add to our creatine intake. Beyond creatine, dairy products are rich sources of calcium and vitamin D, supporting bone health and overall well-being. 

Top Animal-Based Natural Sources of Creatine 

Animal-based Foods	Serving Size	Creatine (grams)
Beef (lean cuts)	4 oz	0.5
Pork (lean cuts)	4 oz	0.58
Veal, top round	4 oz	0.57
Chicken breast	4 oz	0.45
Salmon	4 oz	0.5
Herring	4 oz	0.75 – 1.1
Cod	4 oz	0.35
Tuna	4 oz	0.45
Milk	4 oz – 8 oz	0.01 – 0.03

Plant-Based Natural Sources of Creatine

On to plant-based sources of creatine! 

While plants generally contain lower amounts of creatine compared to animal foods, certain vegetables and grains still have creatine, albeit in much smaller amounts. 

These foods contain creatine, but only trace amounts:

• Spinach
• Broccoli
• Beets
• Avocado
• Eggs
• Oats
• Quinoa

It’s important to note that getting creatine from plants requires you to eat more of those foods as opposed to getting your creatine from animal-based products. 

Creatine Absorption and Bioavailability

Understanding how our bodies absorb and utilize creatine is necessary for improving its benefits. As such, different food sources may have varying levels of bioavailability.

Our bodies can create creatine from three amino acids: glycine, methionine, and arginine. Supplementing creatine can bypass the process of these amino acids having to create it as our bodies can also readily absorb creatine from whole food sources.

Be sure to evaluate cooking methods. Cooking meat for too long can cause the meat to lose some of its creatine. This is because the juice from the meat contains a lot of the creatine. When the meat is cooked for too long, the juice/most creatine can be lost. 

Additionally, if you’re looking to add more creatine to your diet, it might be worth it to create a strategic meal plan to help maximize creatine sources for better absorption.

Natural Sources of Creatine vs Creatine Supplements

When it comes to deciding if you need more creatine in your diet, a consideration emerges: natural sources or supplements. 

While supplements offer a convenient way to increase creatine intake, there’s something inherently beneficial about obtaining nutrients from whole foods. 

Whole foods contain many more nutrients that synergistically support our health. Still, there are instances where supplements can be helpful as well! For example, instances where meeting nutrition requirements solely from food becomes challenging.

The most studied form of supplemented creatine is creatine monohydrate. There are many other forms of creatine, but more studies are needed to determine if one form is better than another in terms of absorption and effects on performance. 

Considerations for Athletes and Active Individuals

For athletes and fitness enthusiasts, the relationship between natural creatine sources and performance is particularly intriguing. A diet rich in creatine has the potential to bolster energy levels, support muscle growth, and enhance overall athletic performance. 

However, it’s essential to remember that creatine isn’t a magic bullet; it thrives in collaboration with well-designed exercise routines and a balanced diet.

If one were to supplement creatine, a little amount goes a long way. Creatine monohydrate should be taken in servings of 3 grams or fewer per day. This amount for 28 days has been found to be safe and effective in increasing creatine levels within the body. 

Note that you need to increase your water intake while supplementing creatine to make sure you stay hydrated.

Conclusion

From animal-based foods to plant-based foods, the paths to meeting your creatine needs are varied.

Remember, each dietary decision should align with your unique health goals and requirements. Additionally, animal-based foods will have more creatine than plant-based foods.

Whether you’re an athlete seeking an edge or an individual pursuing overall well-being, embracing a mix of these natural creatine sources can be a flavorful and healthful addition to your culinary repertoire.

So, go ahead – explore, savor, and optimize your diet with the power of natural sources of creatine. 

Note: speak with your health care team, doctor, and/or a registered dietitian before making any changes to your diet or exercise routine.