Creatine sounds like something that only comes in a tub, but it's actually a natural compound found in your body and in everyday food. So which foods contain creatine? How much do you get from your diet? And what is creatine powder actually made of? In this guide we answer all of that, including what it means if you eat little or no meat.
Creatine in food at a glance
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What Is Creatine Made Of?
Creatine is a compound built from three amino acids: arginine, glycine and methionine. It's stored mainly in your muscles, where it helps regenerate energy (ATP) during short, intense efforts. That's why creatine increases physical performance in successive bursts of short-term, high-intensity exercise.* Read the full story in Creatine 101.
Despite being made from amino acids, creatine isn't a protein and contains no calories. More on that in creatine vs protein.
*Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.
How Your Body Makes Creatine
Your body produces around 1 gram of creatine a day, mainly in the liver and kidneys, with help from the pancreas. At the same time, a small part of your creatine stores is broken down every day into creatinine, which leaves your body through your urine. To keep stores topped up, you rely on both your own production and creatine from food.
Foods High in Creatine
Creatine is found almost exclusively in animal foods, especially meat and fish. Approximate amounts per kilo of raw product:
| Food | Creatine per kg (raw, approx.) |
|---|---|
| Herring | 6.5 to 10g |
| Pork | 5g |
| Beef | 4.5g |
| Salmon | 4.5g |
| Tuna | 4g |
| Chicken | 3.5g |
| Cod | 3g |
| Milk | About 0.1g per litre |
| Fruit, vegetables, grains, legumes | Practically none |
Cooking reduces the creatine content a little, as part of it converts to creatinine at high temperatures.
Can You Get Enough Creatine From Food?
A typical diet with meat and fish provides around 1 gram of creatine a day. To get 3 to 5 grams from food alone, you'd need to eat roughly 1 kg of beef or more than 1 kg of chicken every day. That's not realistic for most people, which is why many choose a supplement such as Creatine Monohydrate.
How much should you take? See how much creatine per day.
Creatine for Vegetarians and Vegans
Plant foods contain practically no creatine. Your body still makes its own, but research shows vegetarians and vegans tend to have lower creatine stores in their muscles. That also means there's more room to top up: people starting from lower stores often notice a bigger difference when they start supplementing.
Some studies have also looked at creatine and memory in vegetarians. That research is interesting but still developing; read more in creatine and the brain.
How Is Creatine Powder Made?
The creatine in supplements isn't extracted from meat. It's produced synthetically from two raw materials, sarcosine and cyanamide, which react to form creatine. The result is then purified, dried and milled into powder. That means creatine monohydrate is made without animal ingredients.
Quality and purity differ between producers. Creapure® Creatine is a well-known high-purity creatine monohydrate produced in Germany under strict quality controls. Compare all types and forms in which creatine is best?
FAQ: Creatine in Food
Which foods contain the most creatine?
Herring, pork, beef, salmon and tuna are among the richest sources. Plant foods contain practically none.
Do eggs or milk contain creatine?
Only very small amounts. Milk contains about 0.1g per litre and eggs contain hardly any.
Is creatine natural?
Yes, creatine occurs naturally in your body and in food. Creatine in supplements is made synthetically, but it's the same molecule.
Is creatine powder vegan?
Creatine monohydrate is made without animal ingredients. Always check the label of the specific product for other ingredients.
Should vegetarians take creatine?
It can be especially useful, because vegetarians and vegans get almost no creatine from food and often have lower muscle stores.
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Sources
- International Society of Sports Nutrition - Position stand: safety and efficacy of creatine supplementation
- International Society of Sports Nutrition - Common questions and misconceptions about creatine supplementation
- National Library of Medicine - MedlinePlus: Creatine
- European Commission - EU Register of nutrition and health claims
