Creatine, a substance that provides energy to the cells in our muscles, is a wildly popular supplement for exercise. Although you may be used to seeing it scooped from a jar or shaken in a Blender Bottle, creatine is found in different foods and even synthesized by our own bodies.
If you're into fitness, you've probably heard about all the different hacks to increase your gains. Aside from regular protein powder, creatine is arguably one of the most popular supplements out there.
Creatine is a pre- or post-workout ritual for amateur gym goers and experienced athletes alike. And it’s not just for men; women can benefit from creatine, too. On #GymTok, you'll find countless fitness influencers praising creatine powder for building muscle, improving endurance and even boosting mental energy to push through workouts. Walk into any vitamin and supplement store and you'll find dozens of options, and they're not cheap.
However, most people actually get enough creatine from eating a well-balanced diet. These natural sources of creatine and other essential nutrients are often overlooked, but just as good for you.
Before you splurge on a new jar of the powdered stuff, try adding or eating more of creatine-rich foods.
What is creatine?
Creatine is a natural compound in the body that contributes to energy production for the body, says Natalie Rizzo, registered dietitian and nutrition editor for TODAY.com.
We get creatine from food, mostly animal products rich in protein, and the body also produces creatine on its own. It’s synthesized from three amino acids: arginine, glycine and methionine.
"Creatine is a natural energy source. We make half of it in our liver, kidneys and pancreas, and we get the other half from the food we eat," registered dietitian-nutritionist Frances Largeman-Roth tells TODAY.com.
Most of this creatine goes to our skeletal muscles, which helps them contract by providing a steady supply of energy during physical activity, per the Cleveland Clinic. The remaining creatine goes to the brain, heart and other parts of the body.
Creatine is also available as a dietary supplement, which comes in powder, pill or liquid form.
Creatine benefits
Creatine plays an important role in our health. Getting enough creatine can help:
Enhance performance
Improve recovery
Increase strength
Support brain function
"Creatine is mostly studied for its benefits to athletic performance," says Rizzo.
"Creatine can improve your performance in the gym by replenishing ATP (adenosine triphosphate), (which is) what our cells use for energy," says Largeman-Roth.
The cells in our muscles use creatine to produce ATP rapidly when there's increased demand on the muscles, especially during high-intensity exercise. “It’s especially beneficial for activities that require short bursts of energy — think box jumps, lifting or sprinting,” says Largeman-Roth.
According to Rizzo, creatine has also been shown to improve aerobic capacity, or the body’s ability to use oxygen efficiently, as well as muscle recovery. "It may help you work out longer without fatiguing as quickly," Rizzo adds.
Creatine, along with regular exercise and protein intake, may also help with muscle strength. “It can help your body build muscle more efficiently,” Largeman-Roth adds.
Exercise creates micro-tears in the muscle fibers, which the body repairs and rebuilds, which causes muscles to become larger and stronger. Creatine may help these tears heal, according to the Cleveland Clinic.
Creatine is also an important compound for the brain. Research suggests creatine can help maintain energy levels in the brain, reduce mental fatigue and protect against cognitive decline.
How much creatine do you need?
"The amount is up for debate," says Rizzo. There is no established daily intake or dosage for creatine.
The average person who eats a balanced, omnivorous diet typically gets about 1-3 grams of creatine per day.
About half our daily creatine supply (1-2 grams) comes from foods. The liver, kidneys and pancreas synthesize can produce about one gram of creatine per day, according to the Mayo Clinic.
In order to replenish this supply, you need to eat foods that provide about this amount of creatine per day.
Foods rich in creatine
The best food sources of creatine are meat, fish and poultry. Dairy and eggs also contain some creatine, says Rizzo.
There are no plant sources of creatine, however many plant foods contain the amino acids that the body synthesizes into creatine. That's why it's important to eat a balanced diet full of vegetables, legumes, whole grains, fruits, nuts and seeds.
The exact creatine content of foods is difficult to determine, says Rizzo, as it's not listed on nutrition labels or the U.S. Department of Agriculture nutrient database. "Studies show varying amounts in different types of meat," says Rizzo.
Here's which foods are high in creatine:
Herring
Herring, a small oily fish that's often smoked or pickled, is one of the best natural food sources of creatine you can find. Research shows that herring contains about 3-4.5 grams of creatine per pound, which amounts to about 1 gram per serving.
The rich, fatty fish is an affordable seafood option that's also rich in other nutrients. Three ounces of cooked herring packs 20 grams of protein, as well as vitamins D, A and B12, minerals and omega-3 fatty acids, per the USDA nutrient database.
Pork
If you're looking to up your creatine content, pork is another great option that's rich in this compound, the experts say. One pound of raw pork contains approximately 2.3 grams of creatine, and a single serving packs about 0.5-1 grams.
A four-ounce serving of roasted pork loin, for example, also contains over 27 grams of protein and also packs in potassium, vitamin B6, and coenzyme Q10 or CoQ10.
Beef
Another excellent source of creatine is beef, but the amount of creatine and other nutrients can vary depending on the cut of meat. Generally, 1 pound of beef contains about 2 grams of creatine, which comes out to about 0.5-1 gram per serving.
In addition to creatine, 3 ounces of lean, grilled ribeye steak will provide a whopping 25 grams of protein, as well as iron, zinc, selenium, vitamins and other nutrients, per the USDA.
Salmon
Salmon is a nutrition superstar for many reasons. It's a good source of protein, omega-3 fatty acids and vitamins, which can support a healthy heart and brain. Research shows salmon is also rich in creatine, packing about 2 grams per pound of raw fish, or about 0.5 grams of creatine per single serving.
Three ounces of roasted wild coho salmon contains creatine, as well as 22 grams of protein and a good amount of vitamin B12, vitamin D, selenium and choline, per the USDA.
Lamb
If you enjoy the gamey taste of lamb, it's another excellent source of creatine, according to Largeman-Roth. Lamb, which comes from sheep, provides a substantial amount of creatine.
One pound of raw lamb provides about 1-2 grams of creatine, and about 0.5 grams per single serving. Lamb is also an excellent source of protein and other essential nutrients, such as B vitamins and iron.
Cod
Cod is a light, flaky fish you can consider adding to your diet if you're looking to increase your creatine intake but not a fan of red meat. One pound of raw cod contains 1.4 grams of creatine, which amounts to about 0.35 grams per serving. Cod is also a complete protein and rich in omega-3 fatty acids and other nutrients.
Chicken
Chicken contains less creatine than red meat and fish, but still has substantial amounts, says Largeman-Roth.
One 6-ounce raw chicken breast provides about 0.3 grams of creatine. The juices from bone-in chicken are also rich in creatine, research shows, so consider saving these and using them for nutrient-dense, flavorful sauce or gravy.
Who needs a creatine supplement?
People who don’t get enough creatine from their diet, such as vegans or vegetarians, may benefit from a supplement, says Largeman-Roth.
The general recommendation is to take 3-5 grams of creatine per day, the experts note. Many athletes take higher doses of supplemental creatine, but this may not be necessary, says Rizzo.
“If you get plenty of meat and fish in your diet, don’t waste your money,” says Largeman-Roth.
People with kidney disease, liver disease or diabetes should not take creatine, Largeman-Roth adds. Always talk to your doctor before trying a new supplement or changing your diet.