Creatine has developed a strong reputation for being able to support your exercises and athletic performance so that you can go harder for longer and bounce back quickly afterward.
When you think about how people get their desired creatine content, you probably picture powdered supplements, right? While that’s certainly an excellent way to get more creatine in your life, it’s not the only way. In fact, there are many foods that are a natural source of creatine.
As the founding and leading supplier of Creatine HCl supplements, we understand the nuances of creatine at CON-CRĒT. We’re going to talk about some of the best food sources of creatine and how adding them to your diet can increase your creatine stores.
How Do Some Foods Contain Creatine?
The liver, kidneys, and pancreas naturally produce creatine within your body. These organs put the amino acids of arginine, glycine, and methionine through a series of complex biochemical directions to transform them into creatine. Once it’s produced, it’s sent to your muscles, where it encourages energy production.
It’s important to understand that the production of creatine isn’t unique to humans. Many other animals, particularly mammals, also produce and use creatine in a similar way. So, whenever you’re ingesting the meat or byproducts of an animal, then it’s highly likely that you’re also getting some creatine. The dietary creatine is absorbed into your bloodstream and seamlessly joins the naturally produced creatine in your muscles.
What Are 10 Foods Rich in Creatine?
Creatine can be found in a variety of different foods. The majority of these foods are staples in many people’s diets and can contribute to our body’s total creatine pool.
Let’s take a closer look at a few examples of creatine-rich foods:
1. Herring
Primarily known for its high omega-3 fatty acid content, herring is also an elite source of creatine as it produces between 6.5 and 10 grams of creatine per kilogram.
2. Pork
Pork is another excellent source as it can supply around five grams of creatine per kilogram.
3. Beef
Beef is a favorite among protein enthusiasts, and it offers about 4.5 grams of creatine per kilogram.
4. Salmon
Salmon is another heart-healthy choice that offers roughly 4.5 grams of creatine per kilogram.
5. Tuna
Tuna, a versatile and widely consumed fish, contains about four grams of creatine per kilogram.
6. Turkey
Turkey is another good source of creatine, as it can provide about 3.5 grams per kilogram.
7. Chicken
Chicken, a staple in many diets and cultures around, has about 3.4 grams of creatine per kilogram.
8. Rabbit
While not as commonly consumed as other options on this list, rabbit meat contains around 3.4 grams of creatine per kilogram.
9. Cod
Cod, known for its mild flavor and flaky texture, offers around three grams of creatine per kilogram.
10. Dairy
Dairy products contain far less creatine than meat, but every bit helps, and milk, cheese, yogurt, and eggs all provide roughly 0.1 grams of creatine per kilogram.
How Can You Maintain the Creatine Content of Your Food?
While the human body does naturally produce creatine, it’s usually not enough to maximize the creatine stores in your muscles. Additionally, the American diet is generally low in creatine-rich foods, making creatine supplementation all the more important.
If you’re an athlete or bodybuilder, then you’ll likely need to increase dietary creatine intake. However, the way that you prepare these foods can significantly impact their overall creatine content.
Here are a few tips that can help you to maintain as much of the creatine in your food as possible:
- Fresh Is Best: Eating fresh meat and fish will provide you with more creatine than your frozen or canned counterparts. Plus, it’s much healthier, avoiding all the sodium and preservatives found in these products.
- Avoid Overcooking: Raw foods contain the most nutrients, and the longer that you cook them, the more nutrients they lose. It’s not recommended to eat raw meat, but try to avoid overcooking so that it can maintain its creatine content.
- Use Cooking Liquids: Applying an acidic marinade to your meat before cooking can protect creatine from high heat. Additionally, if you’re steaming or boiling, then use the leftover liquid in sauces or soups to make up for creatine that may have leaked out.
What Are Some Other Ways To Ingest Creatine?
Eating a meat-heavy diet isn’t an option for everyone. Besides, the creatine content in these foods is so low that it would take a lot of effort to top off your creatine stores. The good news is that CON-CRĒT is here to provide a solution to both of these issues.
We offer a wide variety of Creatine HCl products, including powders, capsules, and even creatine gummies. Our supplements are designed to provide you with all of the creatine that you need as conveniently as possible. Just one daily serving of your preferred supplement is all it takes to max out your creatine stores and your workouts.
Not only do we offer different delivery methods for creatine, but we also exclusively use Creatine HCl for our supplements. As the most bioavailable form of creatine, it provides all the benefits of creatine monohydrate without the side effects. Just 0.75 grams of CON-CRĒT is good enough to match three to five grams of creatine monohydrate.
So, while it's important to include creatine-rich foods in your diet if you can, consider supplementing with CON-CRĒT to ensure you're getting enough of this essential compound. It's a simple, effective way to support your energy production, muscle strength, and overall wellness.
From Plate to Performance: Harnessing Creatine From Food Sources
Creatine is a substance that’s naturally produced in your body to support your muscles. It’s also found in a variety of foods including most meat and dairy products. Eating more of these foods can increase your overall creatine levels, but it probably won’t be enough to max out your creatine stores. If you want to top off your creatine supply, you’ll need to add a supplement to your daily routine.
Here at CON-CRĒT, we offer a variety of Creatine HCl supplements that can easily supply you with a steady stream of creatine. Just a little bit of Creatine HCl each day is all that it takes for you to take your workouts to the next level.
So why wait? Start adding CON-CRĒT to your daily routine today and experience the difference that it can make for yourself.
Sources:
Metabolic Basis of Creatine in Health and Disease: A Bioinformatics-Assisted Review | PMC
Creatine: What It Does, Benefits, Supplements & Safety | Cleveland Clinic
Creatine Metabolism Differs Between Mammals and Rainbow Trout | PMC
Omega-3 Fatty Acids: An Essential Contribution | Harvard T.H. Chan School of Public Health