When it comes to building muscle and performing better in the gym, creatine can be a game changer.
Creatine isn’t just a popular supplement choice among gym goers, though. It’s also a critical molecule naturally produced by your body.
Creatine helps replenish a powerful energy source our bodies use for heavy lifting and sprinting. Really, in any movement that requires a good amount of effort, your body uses this energy.
It’s also important for your brain too, believe it or not!
You see, creatine is found naturally in certain foods like red meat. However, you’d have to eat quite a bit of these foods to get a full serving of creatine. This is why most people opt to take a creatine supplement.
While creatine supplements can be very effective, the foods you eat can still help too.
Incorporating foods with creatine in your diet supports your body's innate production. If you're reading this, you're probably wondering which foods these are. You may also be wondering how eating these foods and getting more creatine can help you!
So, let's start off with what creatine actually is and how it can help. After that, we'll talk about the foods and other strategies to make sure you get enough creatine to support your goals.
What Is Creatine?
Creatine is a naturally occurring amino acid found throughout the body. It's mainly stored in our muscle tissue though.
Creatine plays an important role in energy production, especially during high-intensity activities. Some of these include weight lifting, sprints, jumping, or any athletic sport.
To explain this, let’s take a trip back to science class.
Do you remember what ATP (Adenosine Triphosphate) is? ATP is the energy currency used by every single cell in our body.
The way we get energy from creatine is when a phosphate is released from the molecule. After that, our bodies want to replace that phosphate so it can be used for energy again.
There are a few ways to do this, but they take time. However, when we’re exercising, we need energy immediately! That’s where creatine comes in.
Creatine is stored in our muscles as creatine phosphate. Creatine donates its phosphate to make more ATP quickly and easily.
Recycling ATP rapidly is the main purpose of creatine in the body. For roughly the first 10 seconds of exercise, creatine dominates our energy usage (2).
So, without creatine, it would take us a little bit to actually get going. Think of it like lighting firewood without lighter fluid. It would light eventually, but it wouldn’t be nearly as quick.
When it comes to exercise, creatine has plenty of benefits. With all this extra energy, we have more strength and power potential. But, what are the more specific benefits creatine has to offer? Let's take a look.
Benefits of Creatine
Although popular among athletes, creatine has benefits that extend beyond sports. Here are a few ways this powerful compound can boost your fitness and overall health.
Creatine Can Help Support Enhanced Muscle Growth
Creatine is known for its ability to increase water content in muscle cells. This isn't a bad thing either, and isn't going to make you "bloated". Think of it as if we're helping to keep the muscle hydrated and healthy.
This is known as cell volumization. It can help increase muscle size and provide a foundation for long-term muscle growth (2).
Creatine Can Help Support Improved Exercise Performance
By replenishing ATP levels during exercise, creatine helps maintain energy during high-intensity workouts. This can lead to improved performance like faster sprints and better stamina (3).
Creatine Can Help Support Increased Strength and Power
Numerous studies have shown that creatine supplementation can significantly increase strength and power output during resistance training by up to 15% (3).
As someone who takes creatine and trains regularly myself, I can tell you this is awesome! I've noticed the differences quite a bit.
Creatine Can Help Support Enhanced Brain Function
Creatine can also benefit cognitive function (4). This is especially true in situations requiring speed and quick problem-solving.
Creatine also has the potential to help with neurological health. Those with cognitive disorders could especially benefit from taking creatine (4). How crazy is that?
Creatine Can Help Support Improved Recovery
Creatine can help reduce muscle inflammation and soreness after exercise. It shows potential in helping to speed up recovery times too (5).
This allows for more frequent and intensive training sessions with reduced downtime.
Top 11 Foods With Creatine
Now that you understand the benefits of creatine, let’s explore the best dietary sources for it.
After all, adding foods with creatine into your diet can help enhance your own production.
Red Meat
Beef
Known for its high creatine content, beef offers about 2 grams of creatine per pound (6). It's also a popular source of high-quality protein, iron, and B vitamins. Opt for grass-fed and finished beef with higher omega-3 content for additional benefits.
Pork
This meat offers similar creatine levels to beef. It is also rich in thiamine, which helps with energy production. Pork chops or tenderloin can be lean options that fit well in a balanced diet.
Seafood
Salmon
Besides being an excellent source of omega-3s, salmon has creatine too! It provides approximately 2 grams of creatine per pound (6). It's also rich in vitamin D and selenium. These can help support your immune function and cardiovascular health.
Tuna
Tuna delivers about 1.8 grams of creatine per pound (6). It is also a significant source of vitamin A and B vitamins. This makes it great for energy and muscle repair.
Cod
Known for its lean protein, cod offers around 1.4 grams of creatine per pound (6). It's also a good source of vitamins B6 and B12, which are vital for nerve function and energy production.
Herring
This smaller fish is not only a good source of creatine, but also rich in omega-3 fatty acids. Its creatine content is anywhere from 3-4.5 grams per pound (6).
Dairy Products
Milk
Milk only contains about 0.1 grams of creatine per liter. With that being said, it is a great source of protein and calcium. Both are necessary for bone and muscle health.
Cheese
Depending on the type, cheese can vary in creatine content. Like milk, it provides calcium, protein, and fat as well. All are equally crucial for energy and cellular function.
Yogurt
Yogurt offers a blend of protein, probiotics, and a small dose of creatine. It's particularly beneficial for digestive health and maintaining a balanced gut flora.
Poultry
Chicken
This meat provides some creatine, but not as much as red meat and fish. It does, however, still have a high protein content. As I'm sure you know, protein is important for muscle repair and growth.
Eggs
Eggs, like the chickens they come from, are pretty low in creatine. They are still a good source of protein and contain choline and lutein. These nutrients support your brain and eye health, so they are still beneficial to eat.
What if I’m Vegan?
Unfortunately, creatine is not a compound you’ll find in plant-based foods. That’s not to say you can’t help your body produce creatine with them though.
Plants still have amino acids, which is what creatine is made of. Creatine is made of the amino acids glycine, methionine, and arginine.
Not all plant-based foods will have these amino acids. With enough variety though, you can get all three of those amino acids in your diet.
So yes, certain plant-based foods can help with creatine synthesis, but at low levels. With that being said, studies show that plant-based dieters have less creatine in their bodies (7).
This is likely because they get next to no creatine in their diet. Also, they probably aren’t getting all 3 of those amino acids in high enough amounts.
So for these reasons, it’s a good idea to supplement your creatine to ensure you have optimal levels. I’ll cover more on creatine supplements in a bit.
How Much Creatine Do You Need
Only knowing the benefits won’t do you any good. You need to get enough creatine daily to optimize your athletic performance.
So here’s what you need to know about daily creatine intake.
In general, a daily intake of 2-3 grams of creatine is sufficient to maintain healthy muscle stores (8). That’s not to say that 2-3 grams will max your levels out, though.
Athletes can especially benefit from higher amounts. Most research recommends 3-5 grams of creatine per day, or 0.1 grams per kilogram bodyweight (9).
Those 2 creatine recommendations can be quite different for different people though. For instance, I’m 200 pounds, or about 91 kilograms.
So for me, that recommendation actually comes out to 9.1 grams of creatine per day. Personally, I recommend taking the individualized approach over a general 3-5 grams.
That way it’s more tailored to you.
If you’re 110 pounds or less, then 3-5 grams of creatine is great. If you’re bigger than that, you’ll likely benefit from a little more.
Now, I can tell you that I’ll never get enough creatine on a daily basis from food alone. I’d have to eat almost 5 pounds of beef per day to get 9.1 grams of creatine.
For vegetarians and vegans, the chances of getting enough creatine per day are slim to none. At least, without a creatine supplement that is. It would take astronomical amounts of food to get enough amino acids to produce enough on your own.
Regular creatine intake isn't only great for muscle function. It's great for cognitive ability and overall health too.
Making sure that you get enough creatine helps maintain these essential functions. This is true whether you get it from food or a supplement.
This is why so many people choose to take creatine supplements.
Creatine Supplements
Creatine supplements, like creatine monohydrate, make it really simple and easy.
As I said earlier, you can get creatine by eating meat and fish. It just takes an unrealistic amount per day to get enough creatine.
Creatine monohydrate is the most extensively researched form of creatine on planet Earth. It’s also one of, if not the most, researched supplement in general with over 500 peer-reviewed studies (9).
Creatine supplements are often celebrated for boosting muscle mass, strength, power, and performance. Did I mention they make it easier than getting everything from food alone? I’m all about making things easier.
These supplements present a practical solution for anyone needing higher doses of creatine. The best part? Creatine supplements are cost-effective!
Depending entirely on food sources for creatine can actually be pretty expensive. You still need to eat food, and I’m not advocating for switching them out.
Just think about it. If I was focused on getting over 9 grams of creatine per day from food, it would cost me a pretty penny! 5 pounds of beef may literally cost me over $40 a day.
It’s also a little unrealistic to think I could eat that much. That's where creatine supplements come in.
Now, I'm sure you've heard about all the different forms of creatine out there. They all claim to be the best form of creatine for different reasons.
Well, creatine monohydrate was the first form of creatine ever studied. It makes sense everyone would try to find a better form than the first one.
On top of that, creatine monohydrate has been shown to fully saturate muscle tissue. This means it helps you fill up your available stores.
Creatine monohydrate is also the cheapest form of it out there. So really, there isn’t a need for a different or "better" form of creatine.
If you want my opinion, why spend the extra money for no reason? Go with what is tried and true. That’s why most people continue to choose creatine monohydrate every time.
When it comes to any creatine supplement, we need insulin to get it into our muscles. So to ensure you get the maximum benefit, take it with some carbohydrates. It really does help!
Try Micronized Creatine Monohydrate Today
Creatine is an important nutrient, and we could all use more of it. It can help support muscle growth, improved exercise performance, and overall health.
You can get creatine through rich foods like red meat and fish. If you don't eat those foods, you can get it through high-quality supplements too.
When it comes to creatine supplements … Remember, creatine monohydrate is the way to go. It’s very effective, and it’s the cheapest form you can get.
At 1st Phorm, our mission is to help real people earn real and long-term results. We know you don't take shortcuts with your workouts or nutrition, which is why we don't take shortcuts with our supplements.
Our Creatine Monohydrate is a high-quality, pure form of creatine. It’s micronized to ensure optimal mixability and effectiveness at a fraction of the cost.
Non-micronized creatine is the kind that may leave clumps at the bottom of your cup. No one likes drinking undissolved powder.
Our creatine is also vegan-friendly. So it can be incorporated into any dietary regimen, regardless if you eat animal foods or not.
All you have to do is mix it with the drink of your choice. It's tasteless, so you won’t even know it’s there!
By choosing 1st Phorm, you're not just choosing a supplement. You're choosing a path to enhanced performance and optimal health. You're also choosing to be part of an incredible community of friends and family committed to helping each other get better and reach their goals!
If you're looking for other supplements to support your goals, we have those too! Creatine is just the tip of the iceberg when it comes to all the high-quality supplements we offer.
Shop 1st Phorm Supplements today!
If you have any questions or need help in the meantime, don’t hesitate to reach out! We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
References:
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(2) Butts J, Jacobs B, Silvis M. Creatine Use in Sports. Sports Health. 2018 Jan/Feb;10(1):31-34. doi: 10.1177/1941738117737248. Epub 2017 Oct 23. PMID: 29059531; PMCID: PMC5753968.
(3) Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369.
(4) Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine Supplementation and Brain Health. Nutrients. 2021 Feb 10;13(2):586. doi: 10.3390/nu13020586. PMID: 33578876; PMCID: PMC7916590.
(5) Santos RV, Bassit RA, Caperuto EC, Costa Rosa LF. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sci. 2004 Sep 3;75(16):1917-24. doi: 10.1016/j.lfs.2003.11.036. PMID: 15306159.
(6) Rasmussen, Christopher & Greenwood, Mike & Kalman, Douglas & Antonio, Jose. (2008). Nutritional Supplements for Endurance Athletes. 10.1007/978-1-59745-231-1_11.
(7) Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020 Apr 27;17(9):3041. doi: 10.3390/ijerph17093041. PMID: 32349356; PMCID: PMC7246861.
(8) Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021 Jan 29;13(2):447. doi: 10.3390/nu13020447. PMID: 33572884; PMCID: PMC7910963.
(9) Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
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