Written by Dietitian Kelly Plowe, M.S., RD | Photographed by Antonis Achilleos | Designed by EatingWell
Creatine, a compound essential for muscle growth and exercise recovery, can be found in nutrient-rich animal-based foods such as beef, pork, salmon, and tuna. Opt for various ways to enjoy high creatine foods, but be mindful not to overcook them as it may reduce the creatine content.
While pills and powders are common choices to boost creatine intake, it is worth noting that creatine occurs naturally in animal-based foods like red meat and seafood. According to Ana Pruteanu, RD, opting for creatine-rich foods not only provides creatine but also essential nutrients like protein, iron, vitamin B12, selenium, and zinc, vital for the body. Incorporating creatine-rich foods into your diet could be a supplement-free way to support muscle mass and overall health.
Creatine, a compound derived from amino acids arginine, glycine, and methionine, mainly resides in skeletal muscles with smaller amounts stored in various organs like the brain, kidneys, and liver. While there are no set guidelines on daily creatine intake, replenishing the 1 to 3 grams consumed daily is recommended. Our bodies naturally produce about half of our daily creatine needs, with an additional 1 to 1.5 grams obtained from food sources, varying among different population groups.
Prioritizing creatine intake aids in muscle growth, recovery, and improved performance during physical activities. Research also suggests positive effects of creatine on brain health, heart health, osteoporosis, blood sugar management, and depression. Natural sources of creatine are primarily found in animal-based foods, with plant foods lacking creatine but providing the necessary amino acids for its synthesis within the body.
To boost your natural creatine intake, consider including the following foods in your diet:
1. Beef: Opt for lean cuts like sirloin, lean ground beef, or flat-iron steak, ensuring minimal visible fat. Overcooking beef reduces creatine content.
2. Herring: A fatty fish rich in omega-3s and B vitamins, herring provides a good source of creatine. Enjoy it steamed, poached, or pickled.
3. Salmon: Another omega-3-rich fish, salmon offers natural creatine content. Choose cooking methods like steaming or poaching to retain creatine levels.
By incorporating these creatine-rich foods into your meals, you can support muscle health and overall well-being in a natural and nutrient-dense manner.
Prepare a delicious meal in under 30 minutes with our One-Skillet Garlicky Salmon & Broccoli and Ginger-Soy Salmon Bites recipes. Cod, a lean source of protein that cooks quickly, is a top source of creatine, providing 0.35 grams in a 4-ounce piece. To prevent drying out, consider steaming cod in parchment paper or enjoy it in a Crispy Cod Sandwich. Tuna, fresh or canned, is another easy source of creatine and protein. A 4-ounce serving offers 0.4 grams of creatine. Make a batch of tuna salad with canned tuna, mayo, lemon juice, mustard, and veggies or try our herby Green Goddess Tuna Salad. Pork is a red meat rich in creatine, with 0.4 grams per 3 ounces. Grilling or pan-searing pork quickly at high heat helps retain creatine. Avoid overcooking or charring to minimize creatine loss. For a fast dinner, try our Quick Gochujang Pork & Rice Bowls in just 20 minutes. Remember to cook meats to a safe internal temperature, such as 145°F for beef, pork, and fish.
