Foods High in Creatine | Natural Over Supplements
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Foods High in Creatine | Natural Over Supplements

When it comes to creatine monohydrate, most people tend to think of supplements, but we'll be looking at foods high in creatine.
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When it comes to creatine monohydrate, most people tend to think of supplements, but we’ll be looking at foods high in creatine. Unbeknownst to many, creatine can be found in many natural sources that can easily be incorporated into our daily diets.

Today we’ll be stepping away from the supplement side of things and will be taking a look at the wonders of whole foods. If you like to get your creatine from supplements, it’s important to see the benefits from getting it from whole foods; it goes beyond just creatine.

Foods With Creatine

The amount of foods that contain creatine is much more than people might assume. Although creatine is naturally produced in our bodies, specifically in our liver, we still get a lot of it from foods. The four main food categories we get our creatine from include meatfishpoultry, and supplements. (1✓)


Red meats like steakbeef and pork will contain the highest amount of creatine compared to any other food category. This does leave out vegetarians from the highest source of natural creatine, but other options are still available.

Foods High in Creatine | Natural Over Supplements

Meats are usually eaten as roasts, ribs, or steaks, and either one will guarantee you a hefty amount of creatine. For every kilogram of beef, you consume (2lbs), you consume about 5 grams of creatine. (2✓)

Not only are meats high in creatine, but they are also generally rich sources of nutrients for the human body. Red meats have an abundant amount of high-quality protein along with valuable vitamins (A, E, B3, etc.) and minerals. (2✓)


The next food category that provides the highest amount of creatine is fish. The three specific foods here that take the cake are salmontuna, and cod. All three fish are fantastic options, but the winner by far is salmon.

The pink oily fish known as salmon has an immense amount of protein and creatine. For every kilogram of salmon you consume, or about 2lbs, you receive 4.5 grams of creatine.

Salmon is also well-known for the heart-healthy fat it contains. These fish are rich in omega-3 fatty acids, a type of fat that we need to keep our heart and brain healthy. Eating fish will both increase your creatine and omega-3 fatty acid intake, knocking out two birds with one stone. (3✓)


When it comes to poultry, the most common type amongst all the domestic fowl eaten around the world is chicken. It’s eaten in almost every country, and it is one of the best sources of lean protein.

Foods High in Creatine | Natural Over Supplements

With lean protein comes a great source of creatine. Chicken comes at 3.4 grams of creatine per kilogram. If red meats are a little too unhealthy in your diet, switching over to chicken is a great alternative.


Although supplements aren’t the main focus of today’s article, they should still be mentioned as part of a source of creatine, especially for vegans and vegetarians who are left out of some of the main high-providing creatine groups.

Foods High in Creatine | Natural Over Supplements

Most creatine monohydrate supplements come in a small container that is filled with a white powder with a small scoop in it. When the small scoop is filled and placed into your preferred beverage, you get 5 grams of creatine with it.

The convenience of having 5 grams of creatine instantly is why so many people take a creatine supplement. The need to consume a meal of red meat or poultry is unnecessary when a single scoop can match a kilogram of it. (4✓)

Vegetarian Options

As you may have realized, all of the categories of foods with creatine aren’t options for vegetarians or vegans. All of them, except supplements, come from animals. However, they’re plenty of vegetarian/vegan options when it comes to natural sources of creatine.


As a great source of protein individually, milk is also a decent source of creatine for the body. Milk contains the amino acids arginineglycine, and methionine, the substances needed to form creatine.


Not only are eggs a great source of protein, but they are also very low in calories and carbs. They provide a source of creatine along with high vitamin D, zinc, and calcium.


Nuts as a whole are good for the body in terms of protein intake. They’re a go-to option for vegetarians and vegans when using their protein amount. As a source of creatine, almonds provide the body with healthy fats to keep our body healthy.


Not many people realize that cheese is a complete protein, a food that contains all of the essential amino acids our body needs. Not only does it have creatine, but cheese also is a great source of calcium.

Underneath The Surface of Creatine

Creatine monohydrate, or simply creatine, is a chemical present in the cells of our muscles. Creatine provides energy when our bodies are put under physical strain, such as lifting heavy weights at the gym or doing intensive periods of exercise. (5✓)

Foods High in Creatine | Natural Over Supplements

Creatine may be taken by the body in two ways: as a complete meal or as a supplement. When it comes to entire foods, it’s most often found in red meat and shellfish.

The most prevalent application of creatine is to boost athletic performance. Athletes and bodybuilders use larger doses of creatine monohydrate to boost their performance in their respective sports. (6✓)

What Is Creatine and How Does It Work?

Before the body can utilize the energy given by creatine, it must first be transformed, but how does this happen? To begin, creatine is stored as phosphocreatine or creatine phosphate in your muscles. (7✓)

When your body is put through high-intensity activity, phosphocreatine kicks into high gear and starts converting to ATP, or adenosine triphosphate. Our body’s energy currency is ATP. It’s our most energetic chemical. (8✓)

You’ll be able to accomplish one of two things with greater energy throughout your exercises if not both: raise your workout volume or increase the weight on your workouts. People build more muscle indirectly as a result of this, as it allows them to increase the intensity of their workouts. (9✓)

The Power of Creatine

Creatine has undergone extensive testing and trials as the most studied substance in the supplement market. We’ll look at the research on creatine to determine if it’s beneficial or ineffective. We’ll look at the research on creatine to determine if it’s beneficial or ineffective.

Complex Training for 4 Weeks Supplementing with Creatine

Thirty explosive athletes were studied to discover if creatine supplementation improved their performance. The participants were divided into two groups: an experimental group, which received creatine, and a control group, which received a placebo. (10✓)

The patients did two maximum repetition activities, half-squats and plyometrics, after six days of 20 grams per day administration. The creatine group’s one-rep maxes were substantially greater than the placebo group’s following the training.

Creatine supplementation paired with intensive, complicated exercise improved overall strength while decreasing muscle damage, according to the findings.

Creatine Helps to Prevent Dehydration and Cramps

Despite the fact that there have been over 200 studies on creatine, the myth that it causes dehydration persists in the business. Because of creatine’s water retention characteristics, some individuals feel it might cause dehydration or cramping during hot weather activity. (11✓)

Foods High in Creatine | Natural Over Supplements

This misconception, however, has been disproved by scholars for quite some time. Creatine, according to new research, improves performance in hot/humid settings by lowering exercise heart rate and perspiration. (12✓)

Men in their Forties and Fifties Gain Strength

For young athletes and lifters, creatine and protein supplements have demonstrated promising benefits, but is the same true for older people? It goes without saying that the characteristics of youth do not carry over into adulthood, let alone our physical appearances.

A study looked at the strength changes in 48-72-year-old males for 14 weeks to see if creatine might help them develop strength. Along with creatine supplementation, they were given a resistance exercise regimen to follow.

The two groups, one of which was in charge of the other experiment, exercised three times a week for 14 weeks with the goal of gradually increasing the weight on the bar.

After 14 weeks, the experimental group, which consisted of guys who took creatine, had greater one-rep maxes than the control group. (13✓)


We’ll talk about the adverse effects of creatine monohydrate at the end of this post. As a supplement, and given the amount of debate surrounding supplements, it’s vital to consider the potential negative effects of creatine.

Foods High in Creatine | Natural Over Supplements

As a result, the negative effects of creatine are negligible. The amount of study that has gone into creatine monohydrate has demonstrated that no adverse effects have emerged from the multi-million dollar supplement in test after test.

Another study that looked at whether creatine was safe or not revealed that it was extremely safe. Eighteen males who were doing resistance workouts were given a supplement. For 7 days, take 3 grams of creatine. (14✓)

The only adverse effect seen after 30 days was a rise in weight, which might have been due to increased muscle mass or water fluctuation. Blood and urine samples, as well as 41 other biochemical markers, were all normal. Despite the weight gain shown in the research, creatine is quite safe for you, with no negative effects on your organs.


In conclusion, there are plenty of foods high in creatine that people can consume instead of dietary supplements. The choices of meats, fish, or chicken can satisfy most people who are not vegan or vegetarian. There are still plenty of options for vegetarians and vegans, just not as many.