What foods have creatine?
Food sources of creatine include red meat and fish. One pound of raw beef or salmon provides 1 to 2 grams (g) of creatine. Creatine can supply energy to your body and muscles where it is needed. Athletes use creatine supplements to increase energy production, boost athletic performance, and to train harder.
In this article, we’ll be looking at which foods have creatine, if you want to see the best creatine <– click there to see our top picks for the year.
What foods are high in creatine?
As we’ve mentioned, there are an array of foods that contain a high level of creatine. These are typically carnivore options such as red meats and fish.
Below, we’ll go through our list of the top 15 options that you can add into your diet, along with their average of amount of creatine from each food source.
Creatine Rich Foods List: Our Top 10
Here are list of foods that are creatine rich:
- Herring Fillet – 1.1g creatine per 100g
- Beef Patties – 0.9g creatine per 100g
- Herring – 0.9g creatine per 100g
- Beef Steak Gravy – 0.9g creatine per 100g
- Salmon – 0.9g creatine per 100g
- Beefburgers – 0.9g creatine per 100g
- Pork – 0.7g creatine per 100g
- Black Pudding (British Blood Sausage) – 0.6g creatine per 100g
- Dry Cured Ham – 0.6g creatine per 100g
- Lamb, top round – 0.5g creatine per 100g
As you can see, all of the options here are animal based to some extent. Not only that, if you look at it the yield that you get from these foods is still low compared to direct supplementation.
The most creatine rich food in our list is Herring Fillet, and that is still only 1.1% creatine. If you were looking to get a full serving of creatine purely from food you should be looking for a dosage of 3 – 5 grams. That’s looking at having nearly 500 grams or 1.1lbs of herring fillet a day just to hit the numbers.
In our mind, it makes much more sense to get a creatine supplement. You don’t need to overfeed yourself or add unnecessary calories – you can just set your dosage and your macros seperately.
Creatine Rich Foods Vegetarian
There are some great vegetarian options when it comes to creatine. However, we do have to say that they’re not for everyone. For example, if you are a vegan or have a intolerance to dairy – you may have to look into supplementing creatine separately.
Below, is our top list of vegetarian foods which have a high source of creatine:
- Parmesan Cheese: 2.9g creatine per 100g
- Romano Cheese: 2.58g creatine per 100g
- Gruyere Cheese: 2.33g creatine per 100g
- Swiss Cheese: 2.22g creatine per 100g
- Edam Cheese: 2.17g creatine per 100g
- Dry Milk: 2.17g creatine per 100g
- Gouda Cheese: 2.17g creatine per 100g
- Provolone Cheese: 2.14g creatine per 100g
- Tilsit Cheese: 2.10g per 100g
- Port De Salut Cheese: 2.05g per 100g
As you can see, it’s absolutely all dairy. There’s just no way around it. That said, it does have a higher concentration of the molecule compared to meats.
However, the amount of cheese you would have to consume to get your creatine fill would not be healthy considering the calories and types of fats.
Again, we do think supplementing creatine is the best option.
Does Milk have Creatine?
Yes, milk does have creatine. It contains 0.02g of creatine per 100g.
Using milk as a creatine source is probably not the best idea as it does not have a high amount. Cheese, red meat or fish would be a better alternative.
Supplementing creatine would be an even better alternative to those food sources.
Amount of Creatine in Foods: Summary
As you can see, to get a good clinically backed dosed of creatine, you would need to consume a lot of red meat, fish, and or dairy products to get your fill.
If you’re a vegan, this may be an issue. If you’re watching your calories and your macros, this may also be an issue.
For us, we think the best option is just to supplement creatine, such as creatine monohydrate or other options. This will allow you to control your intake without it affecting your overall calories / macros.
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