{"id":93329,"date":"2025-05-11T18:10:27","date_gmt":"2025-05-11T18:10:27","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/93329\/"},"modified":"2025-05-11T18:10:27","modified_gmt":"2025-05-11T18:10:27","slug":"6-foods-high-in-creatine-you-should-be-eating-according-to-dietitians","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/93329\/","title":{"rendered":"6 Foods High in Creatine You Should be Eating, According to Dietitians"},"content":{"rendered":"<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Reviewed by Dietitian Kelly Plowe, M.S., RD<\/strong><\/p>\n<p><img alt=\"Photographer: Antonis Achilleos. EatingWell design.\" loading=\"lazy\" width=\"960\" height=\"648\" decoding=\"async\" data-nimg=\"1\" class=\"rounded-lg\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/bca6d48f90e6da5f8983a8ba86c67d55.jpeg\"\/><\/p>\n<p>Photographer: Antonis Achilleos. EatingWell design.<\/p>\n<ul class=\"mb-4\">\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Creatine is found in nutrient-dense animal-based foods like beef, pork, salmon and tuna.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Creatine supports muscle growth and exercise recovery and has other health benefits.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">High creatine foods can be enjoyed in many ways\u2014just don\u2019t overcook. This reduces the creatine content.<\/p>\n<\/li>\n<\/ul>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">When trying to load up on creatine, taking a pill or powder is the usual go-to. But did you know creatine is also found naturally in many animal-based foods like red meat and seafood? \u201cWhen you choose foods high in creatine, you also get essential nutrients your body needs, such as protein, iron, vitamin B12, selenium and zinc, to name a few,\u201d says <a href=\"https:\/\/bewellnutritioncounseling.com\/about\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Ana Pruteanu, RD;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">Ana Pruteanu, RD<\/a>. Eating creatine-rich foods can be a nutrient-dense (and supplement-free) way to help support muscle mass, in addition to other potential health benefits.<\/p>\n<p>What Is Creatine?<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Creatine is a compound made from the <a href=\"https:\/\/www.eatingwell.com\/should-you-be-taking-an-essential-amino-acid-supplement-11715877\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:amino acids;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">amino acids<\/a> arginine, glycine and methionine. About 95% of the body\u2019s creatine stores can be found in the skeletal muscle\u2014the rest is stored in several organs in the body, including the brain, kidneys and liver.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">There are no established guidelines on how much creatine you should eat in a day. That said, we need to replenish the 1 to 3 grams of creatine that our bodies use every day. The good news is, our bodies produce about half of our needs each day. And on average, we get another 1 to 1.5 grams per day from food, but this varies widely across different groups of people. Several studies looked at creatine consumption across populations and found a wide range of averages spanning from 0.5 to 1.4 grams daily.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">One of the reasons to prioritize creatine is that it helps your <a href=\"https:\/\/www.eatingwell.com\/nutrients-to-help-build-muscle-that-arent-protein-8737990\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:muscles grow;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">muscles grow<\/a>, recover and perform better, especially during exercise, says Pruteanu. But the benefits aren\u2019t just limited to the gym, she adds: \u201cCreatine may also support brain health, particularly in older adults.\u201d Research also shows that creatine may have positive effects on our heart health, osteoporosis, blood sugar management and depression.,<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">The best natural sources of creatine are animal-based foods. (Plant foods don\u2019t contain any creatine, but they do have the amino acids your body needs to create creatine on its own.) Stock your fridge and pantry with these six foods for more natural creatine in your diet.<\/p>\n<p>1. Beef<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Beef is one of the best sources of creatine. Four ounces of this red meat (measured raw) provides 0.5 grams.\u00a0 Pick a quality cut of meat\u2014a lean cut with minimal visible fat. Beef sirloin, lean ground beef and flat-iron steak are all great choices. And you\u2019ll want to avoid overcooking it, because heat reduces the creatine content. Learn how to cook steak to perfection with this <a href=\"https:\/\/www.eatingwell.com\/recipe\/300852\/pan-seared-strip-steak\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Pan-Seared Strip Steak;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">Pan-Seared Strip Steak<\/a> recipe.<\/p>\n<p>2. Herring<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Herring is a fatty fish rich in omega-3s and creatine, as well as B vitamins. It\u2019s also a top source of creatine. A 4-ounce serving (raw) provides 0.75 to 1.1 grams. You can enjoy it steamed, poached or pickled. If you\u2019ve never had herring, this <a href=\"https:\/\/www.eatingwell.com\/recipe\/252339\/scandinavian-pickled-herring-bites\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Scandinavian Pickled Herring Bites;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">Scandinavian Pickled Herring Bites<\/a> recipe is a good gateway into trying the healthy fish.<\/p>\n<p>3. Salmon<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Salmon is another healthy, omega-3-rich fish that can help you get more natural creatine. A 4-ounce fillet (raw) offers 0.5 grams of creatine. To retain most of the creatine, opt for cooking methods that are lower in heat and shorter in cooking time. \u201cSteaming or poaching are better options than roasting or frying,\u201d says <a href=\"https:\/\/stephaniedarbyrd.com\/about\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Stephanie Darby, RD;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">Stephanie Darby, RD<\/a>. Put a piece of salmon on your supper plate in less than 30 minutes by trying our <a href=\"https:\/\/www.eatingwell.com\/one-skillet-garlicky-salmon-broccoli-8778821\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:One-Skillet Garlicky Salmon &amp; Broccoli;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">One-Skillet Garlicky Salmon &amp; Broccoli<\/a> and <a href=\"https:\/\/www.eatingwell.com\/ginger-soy-salmon-bites-8669146\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Ginger-Soy Salmon Bites;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">Ginger-Soy Salmon Bites<\/a> recipes.<\/p>\n<p>4. Cod<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Codfish is a lean source of protein that\u2019s quick-cooking for easy meal prep. It\u2019s also a top source of creatine, with 0.35 grams in a 4-ounce piece of raw cod. \u00a0But since cod can easily become dried out, Darby recommends steaming it in parchment paper instead of baking it. Or you can try the white fish in this satisfyingly delicious <a href=\"https:\/\/www.eatingwell.com\/recipe\/258523\/crispy-cod-sandwich\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Crispy Cod Sandwich;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">Crispy Cod Sandwich<\/a> that\u2019s guaranteed to please.<\/p>\n<p>5. Tuna<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Tuna, whether fresh or canned, is an easy source of creatine and protein to help support healthy muscles. Four ounces of tuna provides 0.4 grams of creatine. And the good news? If you\u2019re not a fan of fresh fish, you can meal-prep a batch of tuna salad with canned tuna, your favorite mayo, lemon juice, a bit of mustard and chopped celery and onion. Or, try this herby <a href=\"https:\/\/www.eatingwell.com\/green-goddess-tuna-salad-8598999\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Green Goddess Tuna Salad;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">Green Goddess Tuna Salad<\/a> for a twist on your favorite sandwich.<\/p>\n<p>6. Pork<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Pork is considered a red meat and a solid source of creatine, with 0.4 grams creatine per 3 ounces. Grilling and pan-searing are great ways to cook pork. Even though they involve high heat, they cook the meat quickly, which means the creatine is exposed to heat for a shorter time, so less of it breaks down. Just try to avoid overcooking or charring the meat, as that can lead to more creatine loss, says Pruteanu. \u00a0For a quick weeknight dinner, you can create these <a class=\"link \" href=\"https:\/\/www.eatingwell.com\/recipe\/8058855\/gochujang-pork-rice-bowls\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Quick Gochujang Pork &amp; Rice Bowls;elm:context_link;itc:0;sec:content-canvas\">Quick Gochujang Pork &amp; Rice Bowls<\/a> in just 20 minutes.<\/p>\n<p>The Bottom Line<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Animal foods, including beef, pork and fish, are some of the richest sources of creatine. Cooking at high temperatures or for long periods can lead to less creatine in your cut, so avoid overcooking or charring the meat. More importantly, make sure to <a href=\"https:\/\/www.eatingwell.com\/article\/110073\/is-it-done-yet-4-ways-to-really-know-if-your-meat-is-cooked\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:cook your meats;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">cook your meats<\/a> to a safe internal temperature. The USDA\u2019s safe internal temperature recommendations include: 145\u00b0F for beef (steaks and roasts), pork and fish; 160\u00b0F for ground beef and 165\u00b0F for poultry.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Read the original article on <a href=\"https:\/\/www.eatingwell.com\/foods-high-in-creatine-11731684\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:EATINGWELL;elm:context_link;itc:0;sec:content-canvas\" class=\"link \">EATINGWELL<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Reviewed by Dietitian Kelly Plowe, M.S., RD Photographer: Antonis Achilleos. EatingWell design. Creatine is found in nutrient-dense animal-based&hellip;\n","protected":false},"author":2,"featured_media":93330,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[43997,105,43996,43995,4434,43994,16,15],"class_list":{"0":"post-93329","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-ana-pruteanu","9":"tag-health","10":"tag-high-creatine","11":"tag-natural-creatine","12":"tag-nutrition","13":"tag-red-meat","14":"tag-uk","15":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114490548381224440","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/93329","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=93329"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/93329\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/93330"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=93329"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=93329"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=93329"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}