۵ Foods High in Creatine

Creatine is an amino acid (building block of protein) that naturally occurs in the human body and in animals.1 Humans make about 1 to 2 grams of creatine per day from other amino acids.2 For optimal health, you need an additional 3 to 5 grams per day from food, with typical sources being red meat, lean meats, and seafood.

Creatine’s benefits include increasing energy production, improving muscle strength and bone mass, preventing chronic diseases, enhancing brain health, and regulating blood sugar.4 People also use creatine supplements to improve exercise performance and muscle mass.

۱. Beef
Beef is a red meat considered one of the most complete sources of protein.5 Other types of red meat are pork and lamb. The exact creatine content will vary depending on the type of red meat.
Beef has a high creatine content.6 It contains about 0.5 grams per 4 ounces of red meat. Beef has an impressive amino acid profile. It contains all nine essential amino acids, substances the body cannot produce and must obtain from the diet.

Amino Acids
Amino acids are molecules that living things need to make proteins.7 The human body needs about 20 different ones to function. Nine of these (the essential amino acids) can only be obtained from the food you eat.
Animal sources include these nine amino acids in the best proportions to meet the body’s needs, while many plant sources may have lower amounts of one or more of the essential amino acids.8 A diet with a variety of protein sources can help meet daily protein needs.

۲. Lamb and Mutton
Sheep meat, including lamb (young sheep) and mutton (adult sheep), is a high-quality source of protein and a rich source of creatine. Some research also suggests that it provides higher creatine levels than chicken and beef.

۳. Poultry
Poultry, including chicken and turkey, can offer many vital nutrients, including creatine. It is known for its lean protein (without much fat) content and is considered a healthy alternative to red meat.12
Poultry is high in protein and contains all nine essential amino acids.13 It also contains high amounts of selenium, phosphorus, and the B complex vitamins.

۴. Fish
Some fish varieties are outstanding sources of creatine.16 Fish are also an excellent source of protein and omega-3 fatty acids.
Creatine content in fish varies by fish variety.

۵. Shrimp
The exact amounts of creatine in shrimp will vary based on the species, age, cooking method, and diet.16
However, according to research, 1 kilogram of shrimp contains approximately 0.7 grams of creatine.16 One serving may contain less than 0.1 grams of creatine. While that is not a high amount of creatine, eating shrimp can contribute to your daily creatine intake.

Benefits of Creatine
Creatine is a naturally occurring compound in the human body. It is mainly found in skeletal muscle but also the brain, heart, and other tissues.18 It is also available as a dietary supplement.
Creatine plays a vital role in providing energy to the body’s cells.

While more research is needed, supplementing with creatine has been found to:
• Decrease the incidence of heart disease
• Enhance cognitive function in older adults
• Enhance physical performance
• Help lower low-density lipoprotein (LDL) cholesterol and triglycerides (fats in the blood)
• Improve blood glucose levels

• Improve function in people with osteoarthritis and fibromyalgia
• Improve the efficacy of antidepressant medications
• Increase muscle strength and bone mass
• Minimize bone loss
• Reduce fat on the liver
• Serve as an antioxidant to protect against chronic diseases