The Best Food Sources of Creatine and How to Incorporate Them Into Your Diet

Creatine is an organic acid found in almost all vertebrates, and it is especially concentrated in the skeletal muscles. This remarkable substance helps the body produce energy faster, which improves athletic performance. It is also found in the diet and is one of the most researched natural supplements on the market today. Its popularity has grown because of its effectiveness at improving strength and performance while training, as well as reducing recovery time between workouts.

In this article, you will learn about the best food sources of creatine that you should include in your diet, even if you are not an athlete.

Why Should You Care About Eating More Creatine?

If you are someone who exercises regularly, you should know about the importance of creatine in the diet. Simply put, creatine is an essential part of the body’s ability to generate energy during short bursts of exertion, like a heavy lift or a sprint. It is also the most studied natural supplement on the market today. Therefore, it is safe and effective at improving strength and performance while training, as well as reducing recovery time between workouts.

Aside from the benefits mentioned above, eating creatine can also help to reduce fat and build lean muscle. This is because it plays a major role in the production of ATP (adenosine triphosphate), and helps the body restore energy that is used during exercise. It is also believed that creatine may improve athletic performance because it helps with the storage of water in muscles, making them bigger and stronger.

5 Best Natural Food Sources of Creatine

There are several natural sources of creatine that you can use to increase your body’s creatine levels and enhance your overall health. Some of the best natural sources of creatine include:


Most types of meat, especially red meat, have been shown to have high levels of creatine. The best natural source of creatine is grass-fed beef, since it contains more creatine than grain-fed beef. If you’re not a fan of beef, chicken, turkey, and fish are also good options.


Dairy products are an excellent source of creatine as they are naturally high in this compound. If you’re not a fan of red meat, you can get your fill of creatine from dairy products like eggs, cottage cheese, yogurt, and milk, which have about one gram of creatine per serving.

Seeds and grains

Seeds like quinoa, sesame, and flax, as well as some grains like oats and barley, also contain a small amount of creatine.

Nuts and beans

Nuts and beans, both of which are rich in protein, also contain small amounts of creatine. Even though they contain a very small amount, you will welcome this option if you’re vegetarian or vegan.


Certain vegetables contain creatine, providing a source of the compound for people who do not consume meat or fish on a regular basis. These include parsley, broccoli, sweet corn, and asparagus.

Final Words

There’s a popular misconception that if you take creatine, your body will naturally produce less. This is completely false and has never been proven in any study. The natural sources of creatine that we have listed in our article are a great way to get more creatine into your body. Not only is creatine promoting muscle growth and development, but it also improves athletic performance and promotes physical health.