7 Foods High in Creatine to Boost Your Strength and Energy Naturally

Creatine is an amino acid (a building block of protein) that your body produces in small amounts, with an additional supply coming from diet. For optimal health, it's recommended to get 3 to 5 grams (g) of creatine from food daily, with typical sources being red meat, poultry, and seafood.

1. Beef

Creatine: 0.5 g per 4 ounces

Beef is a red meat considered one of the most complete sources of protein. Other types of red meat are pork and lamb. The exact creatine content will vary depending on the type of red meat.

Beef has a high creatine content. It contains about 0.5 g per 4 ounces of red meat. Beef also has an impressive amino acid profile. It contains all nine essential amino acids, substances the body cannot produce and must obtain from the diet. 

2. Pork

Creatine: 0.5 to 1 g per serving

One single serving of pork contains around 0.5 to 1 g of creatine. Pork is also loaded with protein. Just one 4-ounce serving of roasted pork loin contains over 27 g of protein. It also contains high amounts of potassium and vitamin B6.

3. Lamb and Mutton

Creatine: 0.3-1.3 g per 4 ounces

Sheep meat, including lamb (young sheep) and mutton (adult sheep), is a high-quality source of protein and a rich source of creatine. Some research also suggests that it provides higher creatine levels than chicken, beef, and pork.

4. Poultry 

Creatine: 0.3 g in one 6-ounce chicken breast

Poultry, including chicken and turkey, can offer many vital nutrients, including creatine. It is known for its lean protein (without much fat) content and is considered a healthy alternative to red meat.

Poultry is high in protein and contains all nine essential amino acids. It also contains high amounts of selenium, phosphorus, and the B complex vitamins.

One 6-ounce chicken breast contains about 0.3 g of creatine. The juices from bone-in chicken also contain creatine, so saving them to make a savory sauce or gravy can provide more creatine benefits.

5. Game Meat

Creatine: Exact amount undetermined, but likely similar to red meat

Wild game meat is any meat that is undomesticated instead of farm-raised. Venison (deer or elk), bison, rabbit, and wild boar are commonly consumed game meats. These meats are considered red meats and are rich in protein, iron, zinc, and B vitamins. 

Calculations of creatine for the wild game are not available. However, because they are red meats, they likely contain similar amounts of creatine to other types of red meat.

6. Fish

Creatine: 0.2-0.5 g per serving, depending on fish variety

Some fish varieties are outstanding sources of creatine. Fish are also an excellent source of protein and omega-3 fatty acids. 

Creatine content in fish varies by fish variety. For example:

• One kilogram (2.2 pounds) of herring contains 6.5 to 10 g of creatine, which could be up to 0.5 g per serving.

• Yellowtail contains 5 g of creatine per kilogram or up to 0.3 g of creatine per serving. 

• Salmon contains 4 g of creatine per kilogram, or around 0.2 g of creatine per serving.

• Tuna contains 2.7 to 6.5 g of creatine per kilogram or up to 0.4 g per serving, depending on the species.

• Cod contains 3 to 4.4 g of creatine per kilogram, or around 0.2 g per serving.

7. Shrimp

Creatine: 0.7 g per 1 kilogram

The exact amounts of creatine in shrimp will vary based on the species, age, cooking method, and diet.

However, according to research, 1 kilogram of shrimp contains approximately 0.7 g of creatine. One serving may contain less than 0.1 g of creatine. While that is not a high amount of creatine, eating shrimp can contribute to your daily creatine intake.

A Note About Dairy and Plant-Based Foods

Creatine is typically not naturally found in plant-based foods. Research shows that vegetarians and vegans have lower muscle creatine stores than omnivores (meat eaters).

Milk is a poor source of creatine. It contains only about 0.1 g per kilogram (about 32 ounces). Cheeses are believed to contain more creatine and can be a helpful way to increase your creatine intake if you are a vegetarian. Even so, exact amounts of creatine in dairy have not been clinically calculated. 

Daily Creatine Needs

For the average adult, the recommended daily creatine intake is 3 to 5 g. This level is sufficient to maintain creatine stores and support your overall general health. For most people who eat meat, this can be easily obtained by eating creatine-rich foods. 

The recommended intake should be adjusted to support the exercise routines of athletes and people who engage in intense physical activity.

Most people who eat a diet that includes animal protein do not need to take creatine supplements, as they can get the recommended amounts through their diet.

But if you are an athlete or follow a vegetarian or vegan diet, consult a healthcare provider to determine if you are getting enough creatine from your diet and for personalized dosing recommendations.

Benefits of Creatine

Creatine is a naturally occurring compound in the human body. It is mainly found in skeletal muscle but also the brain, heart, and other tissues. It is also available as a dietary supplement. 

Creatine plays a vital role in providing energy to the body’s cells. It also assists in recycling adenosine triphosphate (ATP), a molecule that helps deliver energy to support muscle contractions.

Creatine may be beneficial for:

• Energy production

• Improved muscle strength and bone mass

• Enhanced cognitive function

• Lowered blood sugar

• Protection against chronic diseases