How Much Creatine in Beef, Chicken, Eggs & 13 Other Natural Foods
Updated: Nov 13, 2024
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5 Min Read
Wondering if you can get enough creatine just by eating the right foods?
Sure, creatine is found in foods like steak, chicken and eggs but getting enough through diet alone can be a struggle. You’d have to eat a lot—and we mean a lot—to see the muscle-building benefits.
Contents
- Introduction
- What is Creatine, and Why Is It Important?
- Creatine-Rich Foods:
- Conclusion
What is Creatine, and Why Is It Important?
Creatine plays a crucial role in producing energy, particularly in muscle cells. It helps produce ATP (adenosine triphosphate), which provides quick energy bursts for activities like lifting weights, running and other intense activities. Most people get their creatine from animal-based foods, as they contain higher levels of this compound. Vegetarians and vegans have lower creatine levels on average, as plant-based foods generally lack creatine.
Below are 16 foods that naturally contain creatine and can help boost your intake without relying on supplements.
1. Chicken Breast
Three breasts of chicken (~500g) contain about 2g of creatine. Chicken breast is an excellent lean source of protein and also contains moderate levels of creatine, making it ideal for those looking to build lean muscle.
Creatine content: 0.42 g per 100 g
Nutritional benefits: High in protein, B vitamins, and low in fat
2. Eggs
One medium egg provides about 0.005 grams of creatine. You would need to eat 600 eggs to meet the recommended dose of 3 grams of creatine per day. Eggs are an accessible and versatile source of protein and creatine, though they contain less creatine than red meat.
Creatine content: 0.01 g per 100 g
Nutritional benefits: Rich in protein, healthy fats, and essential vitamins
3. Chicken Thighs
Chicken thighs contain about 2.5 grams of creatine per kilogram. Chicken thighs contain slightly more creatine than chicken breast and come with more flavour due to their higher fat content.
Creatine content: 0.32g per 100 g
Nutritional benefits: High in protein and zinc, moderate in fat
4. Steak
One kilogram of steak contains about 5 grams of creatine. You would need to eat 2 packs of 500g minced beef to reach that amount. Steak is one of the most popular sources of creatine, providing a high concentration in an easily digestible form.
Creatine content: 0.45 g per 100 g
Nutritional benefits: High in protein, iron, and zinc
5. Ribeye
Ribeye contains 4.5 grams of creatine for every 1 kilogram of meat. Ribeye offers a balance of protein, healthy fats, and creatine, making it a great option for muscle recovery and growth.
Creatine content: 0.45 g per 100 g
Nutritional benefits: High in protein and iron, with some fat content for energy
6. Beef Liver
Beef liver contains about 4 grams of creatine per kilogram of meat. Beef liver not only provides creatine but is also packed with essential vitamins and minerals, making it a superfood for muscle health.
Creatine content: 0.41 g per 100 g
Nutritional benefits: High in vitamin A, B vitamins, and iron
7. Minced Beef
Minced beef contains 4.5 g of creatine per kilogram of meat. Minced beef used in burgers has a high creatine content, especially if made from quality lean cuts of beef.
Creatine content: 0.45 g per 100 g
Nutritional benefits: Protein, iron, and vitamin B12
8. Milk
Milk creatine content ranges from 0.1 to 0.2 grams per litre. Milk has an unpractically low amount of creatine but is a valuable source of other nutrients for muscle recovery, especially when combined with high-protein meals.
Creatine content: 0.02 g per 100 ml
Nutritional benefits: Calcium, protein, and vitamin D
9. Parmesan Cheese
Parmesan cheese contains 2.9 grams of creatine per kilogram of cheese. While not a traditional source of creatine, Parmesan cheese does contain a small amount and offers added protein and flavour.
Creatine content: 0.29 g per 100 g
Nutritional benefits: Calcium, protein, and phosphorus
10. Sardines
Sardines contain about 3.4 grams of creatine per kilogram of fish. Sardines are a small but powerful source of creatine, and they come loaded with heart-healthy omega-3 fatty acids.
Creatine content: 0.34 g per 100 g
Nutritional benefits: Omega-3 fatty acids, protein, calcium, and vitamin D
11. Mackerel
Mackerel is an oily fish that contains about 3.3 grams of creatine per kilogram. Mackerels are classified as "oily fish," making them an excellent source of omega-3 fatty acids, the healthy fats that support heart and brain health.
Creatine content: 0.33 g per 100 g
Nutritional benefits: High in protein and zinc, moderate in fat
12. Herring
Herring contains 7 to 10 grams of creatine per kilogram of fish (or 0.7 to 1g per 100 gram serving). Herring contains one of the highest levels of creatine among all natural creatine food sources, making it a fantastic option for those looking to increase their intake through seafood. However, taste might me an issue for some...
Creatine content: 0.7 g per 100 g
Nutritional benefits: Omega-3s, protein, and vitamin D
13. Salmon
Salmon contains about 4 grams of creatine per kilogram. Salmon is a popular fatty fish that provides a decent amount of creatine along with various other essential nutrients.
Creatine content: 0.4 g per 100 g
Nutritional benefits: Omega-3s, protein, and vitamin D
14. Tuna
Tuna contains about 2.6 grams of creatine per kilogram of fish. Tuna is a lean fish that contains creatine and is also packed with high-quality protein, ideal for muscle maintenance.
Creatine content: 0.26 g per 100 g
Nutritional benefits: Protein, omega-3 fatty acids, and vitamin B12
15. Cod
Cod contains about 2.3 grams of creatine per kilogram of fish. Cod is another lean fish that provides a moderate amount of creatine and is low in calories, making it a great choice for a high-protein, low-fat diet.
Creatine content: 0.23 g per 100 g
Nutritional benefits: Protein, vitamin B12, and selenium
Factors Affecting Creatine Content in Foods
The amount of creatine in food can vary significantly based on several factors:
Cooking Methods: High-heat cooking methods, like grilling or frying, tend to reduce creatine levels in foods. In contrast, gentler methods such as steaming or slow cooking help retain more creatine.
Storage and Processing: Fresh meats generally have higher creatine levels than processed or preserved meats. Freezing meat has a minor effect on creatine content, but prolonged storage can lead to degradation.
Food Type: As mentioned, red meats and fish are the richest sources of creatine, while plant-based foods have minimal creatine. This difference is especially relevant for vegetarians and vegans who rely on supplements to meet their creatine needs.
Recommended Creatine Intake
For individuals aiming to boost creatine levels, supplements are often recommended due to their convenience and reliability.
Daily Dosage: A common recommendation for creatine supplementation is 3 grams per day for both men and women. This can be adjusted based on body weight, physical activity, and dietary needs.
Adjusted Dosages: Women, smaller individuals, or those with a lower activity level may benefit from a slightly lower maintenance dose, while athletes or individuals with higher muscle mass might require the 5 grams daily.
For vegetarians and vegans: Creatine levels may be lower due to limited dietary sources, making supplementation a recommended option to support muscle and cognitive function.
Creatine for Vegetarians and Vegans
Since creatine is mostly found in animal products, vegetarians and vegans often have lower baseline levels. For these groups, supplementation is highly recommended to support muscle function, strength, and cognitive benefits.
Baseline Differences: Vegetarians and vegans tend to have naturally lower creatine levels due to the absence of direct sources in their diet.
Supplementation Benefits: Research shows that creatine supplementation can lead to greater improvements in performance and cognitive function in vegetarians and vegans compared to those who regularly consume meat.
Vegan-Friendly Supplements: Most creatine supplements are synthetically produced and free of animal by-products, making them suitable for vegans and vegetarians.
Health Considerations and Potential Risks
While creatine is generally safe when taken within recommended dosages, there are a few potential side effects and precautions to consider:
Water Retention: Creatine increases intracellular water retention in muscles, which may lead to slight weight gain. This is beneficial for muscle recovery and growth but should not be mistaken for fat gain.
Gastrointestinal Discomfort: Some users may experience mild stomach upset or bloating, particularly with high doses. Splitting the daily dose into smaller portions can mitigate this issue.
Kidney Concerns: Although no evidence suggests creatine harms kidney health in healthy individuals, those with pre-existing kidney conditions should consult a healthcare provider before starting supplementation.
Pregnancy and Nursing: Limited research exists on creatine use during pregnancy and breastfeeding, so women in these categories should consult a healthcare provider before supplementing.
Myths and Misconceptions about Creatine
There are several myths surrounding creatine use, particularly regarding water retention, weight gain, and dehydration.
Myth 1: Creatine Causes Bloating: While creatine may initially increase water retention, this occurs within muscle cells, enhancing muscle performance rather than causing a “puffy” appearance.
Myth 2: Creatine Leads to Weight Gain: Creatine-related weight gain is typically due to increased muscle hydration or lean muscle growth, not fat accumulation.
Myth 3: Creatine Causes Dehydration: Creatine draws water into muscles, but adequate hydration can prevent dehydration, debunking this common misconception.
Benefits of Creatine for Women
Creatine is beneficial for everyone, but it offers unique advantages for women across different life stages.
Improved Exercise Performance: Creatine enhances strength, endurance, and power during high-intensity activities like weightlifting and sprinting. Studies show women may experience greater relative performance improvements compared to men.
Increased Muscle Mass and Strength: By increasing water content in muscle cells, creatine promotes lean muscle growth, making it especially beneficial for women engaged in resistance training.
Bone Health: Creatine may support bone mineral density, which is essential for women at higher risk of osteoporosis, particularly post-menopause.
Cognitive Function and Mood: Emerging research suggests creatine can improve cognitive function and mood regulation. This is especially relevant for women experiencing hormonal fluctuations, including postpartum and menopause.
Menstrual Cycle Support: During the luteal phase of the menstrual cycle, when oestrogen and progesterone levels are elevated, creatine may help buffer energy demands and reduce fatigue.
Conclusion: Choosing the Best Creatine Strategy for Your Goals
For those looking to maximise their creatine intake, understanding the creatine content in foods and supplementation options is essential. Whether you’re focusing on dietary sources or considering supplements, this guide provides the foundational knowledge to make informed decisions. Creatine is a powerful ally in muscle growth, cognitive health, and overall performance, making it a valuable addition to almost any health regimen.
Incorporate creatine-rich foods, stay hydrated, and choose supplements that fit your lifestyle. With a balanced approach, you’ll be well on your way to reaping the full benefits of this powerhouse nutrient.