{"id":25048,"date":"2021-07-21T22:45:20","date_gmt":"2021-07-21T22:45:20","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25048"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"foods-with-creatine","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/foods-with-creatine\/","title":{"rendered":"The Best Natural Foods With Creatine: Uses And Benefits Of This"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#Quick_Facts_About_Creatine\" >Quick Facts About Creatine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#What_Does_Creatine_Do\" >What Does Creatine Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#When_To_Take_Creatine_For_The_Best_Results\" >When To Take Creatine For The Best Results<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#What_Foods_Can_You_Eat_With_High_Creatine_Levels\" >What Foods Can You Eat With High Creatine Levels?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#Foods_With_Creatine_Vegan\" >Foods With Creatine Vegan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#Foods_To_Avoid_With_High_Creatine_Levels\" >Foods To Avoid With High Creatine Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In the world of weight lifting and <a href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/\">bodybuilding<\/a>, gains are everything. The topics of how bigger your muscles have gotten or how heavy you can lift are in constant rotation. For you to keep up with everyone else, you have to ensure that you keep your body, and especially your muscles in tip-top shape. This is where foods with creatine come in.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Natural_Foods_With_Creatine\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Natural_Foods_With_Creatine\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">In this article we will educate you on important facts to know such as &#8216;what is creatine&#8217;, when to take creatine, as well as give you examples of foods with creatine in them, so you can consume it straight from your diet instead of having to buy it.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Quick_Facts_About_Creatine\"><\/span><b>Quick Facts About Creatine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before getting into what foods help with creatine levels, what is creatine? Many people in the fitness world may just know it as a supplement and while this is true, the lesser known fact is that creatine is in fact an amino acid that is mostly found in the muscles and the brain. Here are some more details about it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is an endogenous amino acid that is derived from three other amino acids &#8211; namely L-arginine, glycine, and L-methionine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The highest amount of creatine &#8211; about 95 percent is primarily stored in skeletal muscle with the rest of it found in the brain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3407788\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some trace amounts of this endogenous amino acid can also be found in the liver, pancreas and kidneys. In males, creatine can also be found in the testes (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1046\/j.1365-2605.2000.00197.x\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In the skeletal muscle, creatine is stored in concentrations of 100\u2013150 mmol\/kg dry weight (dw) of muscle (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/methylguanidine\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">medicalnewstoday.com, <\/span><\/i><span style=\"font-weight: 400;\">this amino acid makes up about 1 percent of the total volume of human blood.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apart from the supply found in the human body, you can increase the levels of this amino acid by consuming certain foods. Foods with creatine naturally found in nature are listed further below in this article.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can also up these levels by taking some dietary supplements.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vitamins-for-energy-and-tiredness\/\">Vitamins For Energy And Tiredness: Benefits, And Which Foods To Eat<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Natural_Foods_With_Creatine\"><img decoding=\"async\" class=\"aligncenter wp-image-33227 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4834-1024x576.png\" alt=\"foods with creatine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4834.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4834-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4834.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4834.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_Creatine_Do\"><\/span><b>What Does Creatine Do?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Foods with creatine are popular among professional athletes, weight lifters, and body builders because this amino acid is believed to help with: improving strength &#8211; To help you lift heavier weights and increase your performance and endurance, increase lean muscle mass for greater gains and in boosting muscle recovery after a workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2048496\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12701815\/\"> <span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While foods with creatine naturally may be of more interest to bodybuilders and athletes, other people can also benefit from consuming them too.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can help people with muscular dystrophy. <\/b><span style=\"font-weight: 400;\">Patients suffering from damaged and\/or weakened muscles can benefit from consuming foods with creatine. In 2001 a study showed that subjects who took creatine supplements recovered faster from muscle decline than those who took a placebo (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11147785\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supplementation can help patients with neuromuscular diseases gain strength<\/b><span style=\"font-weight: 400;\">. A 1999 study found that creatine helped increase high-intensity strength in patients with neuromuscular disease (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10078740\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With that being said, the biggest benefits of creatine seem to relate to muscle gain. In fact, according to <\/span><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/what-is-creatine#how-it-works\">healthline.com<\/a>, <\/span><\/i><span style=\"font-weight: 400;\">food with creatine may help with muscle gain by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving cell signaling, which helps with muscle repair and growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raising anabolic hormones such as human growth hormone, insulin-like growth factor-1, insulin, estrogen, and testosterone (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1501119\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing cell hydration. Hydrated muscle cells lead to increased muscle size.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced protein breakdown. Increased protein in the body contributes to greater strength and muscle mass gains when coupled with resistance exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lowers myostatin levels as high myostatin levels can slow and inhibit the growth of new muscles (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20026378\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Natural_Foods_With_Creatine\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Natural_Foods_With_Creatine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38984\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_To_Take_Creatine_For_The_Best_Results\"><\/span><b>When To Take Creatine For The Best Results<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are wondering whether to take creatine before or after a <a href=\"https:\/\/betterme.world\/articles\/resistance-band-butt-workout\/\">workout<\/a> for the best results, the research on this is quite limited. To make matters even more confusing, the available research also has conflicting results. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In 2013, published in the <\/span><i><span style=\"font-weight: 400;\">Journal of the International Society of Sports Nutrition, scientists <\/span><\/i><span style=\"font-weight: 400;\">conducted a study on 19 healthy recreational male bodybuilders to try and find out when the consumption of creatine worked best.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The men were divided into two groups &#8211; one was to take the amino acid supplement before their workout while the other group was to do the same after their session. All participants did <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\">weight training exercises<\/a> five days a week for four weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the study, researchers found that the men who took the creatine after exercise had lost more fat and had more lean mass than those who took it before their workout (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23919405\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A year later in 2014, published in the <\/span><i><span style=\"font-weight: 400;\">Journal of Applied Physiology, Nutrition, and Metabolism, other scientists<\/span><\/i><span style=\"font-weight: 400;\"> did a similar study only this time, they used older adults &#8211; aged between 51 to 70 years old &#8211; as the test subjects.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The subjects were divided into four groups, all taking creatine supplements or placebo at different times and doing resistance training. After 32 weeks of this researchers found that creatine, regardless of timing, increased muscle strength more than the placebo, while the post exercise group showed the greatest gains in lean mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25993883\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So where does this leave us? When should you take creatine? Before or after a <a href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\">workout<\/a>? The answer is that it doesn&#8217;t matter. Take it whenever it is convenient to you &#8211; \u00a0you will benefit either way. However, it is advisable shortly before or after exercise as taking it too early or long after <a href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\">your workout<\/a> may not yield the same results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This effect was realized in 2006 after a study where participants were divided into two groups &#8211; one taking the supplement right before and after their workout while the other took the supplement in the morning and evening.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After 10 weeks of this, researchers compared all the subjects and realized that the group that took the <a href=\"https:\/\/betterme.world\/articles\/foods-with-amino-acids\/\">amino acid<\/a> supplement close to exercise gained more muscle and strength than the group that took creatine in the morning and evening (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17095924\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/a-macro-food-list\/\">A Macro Food List To Craft Your Perfect Diet<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Natural_Foods_With_Creatine\"><img decoding=\"async\" class=\"aligncenter wp-image-32963 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-1024x576.png\" alt=\"foods with creatine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Can_You_Eat_With_High_Creatine_Levels\"><\/span><b>What Foods Can You Eat With High Creatine Levels?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While most people prefer to get their creatine from store bought supplements, you can get them naturally and easily from foods with creatine. Some examples of such food sources are as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beef. <\/b><span style=\"font-weight: 400;\">When it comes to foods with creatine protein from animal sources such as beef have the highest amounts of this amino acid derivative. According to <\/span><i><span style=\"font-weight: 400;\">livestrong.com, <\/span><\/i><span style=\"font-weight: 400;\">every 1 to 2 pounds of beef has about 1 gram of creatine.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">An important fact to note is that cooking meat reduced the amount of this amino acid by about 5 percent. This doesn&#8217;t mean that you should start having your steak rare &#8211; Boiling and stewing are the recommended cooking methods that will help retain the best creatine levels.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pork. <\/b><span style=\"font-weight: 400;\">Like <a href=\"https:\/\/betterme.world\/articles\/is-chicken-better-than-beef\/\">beef<\/a>, pork is also a good food source of this amino acid. A paper by the <\/span><i><span style=\"font-weight: 400;\">University of Delaware Chemistry Department<\/span><\/i><span style=\"font-weight: 400;\"> estimates these levels to be at around 1.4 to 2.3 grams of creatine per pound (<\/span><a href=\"https:\/\/www1.udel.edu\/chem\/C465\/senior\/fall00\/Performance2\/creatine\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Salmon. <\/b><span style=\"font-weight: 400;\">Another health source of creatine is this popular healthy fatty fish that is rich in <a href=\"https:\/\/betterme.world\/articles\/omega-3-weight-loss\/\">omega 3<\/a> fatty acids. <\/span><i><span style=\"font-weight: 400;\">Medicalnewstoday.com <\/span><\/i><span style=\"font-weight: 400;\">states that a pound of salmon has about 1 to 2 g of creatine while <\/span><i><span style=\"font-weight: 400;\">dmarge.com <\/span><\/i><span style=\"font-weight: 400;\">states that a kilogram of this fish will give you about 4.5 grams of the same.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Herring. <\/b><span style=\"font-weight: 400;\">When it comes to foods with the highest amounts of creatine, herring knocks everything out of the park with levels reaching 3 to 4.5 grams per pound.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to a study in the <\/span><i><span style=\"font-weight: 400;\">Journal of Food Science and Technology Research, <\/span><\/i><span style=\"font-weight: 400;\">if you want to get the highest levels of creatine from herring, you should consider drying it first. Drying herring for 8 days produces a lot more levels of this amino acid in the fish (<\/span><a href=\"https:\/\/www.jstage.jst.go.jp\/article\/fstr\/19\/4\/19_691\/_article\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chicken and rabbit meat<\/b><span style=\"font-weight: 400;\"> &#8211; According to <\/span><i><span style=\"font-weight: 400;\">healthyeating.sfgate.com, <\/span><\/i><span style=\"font-weight: 400;\">chicken and rabbit meat have the same levels of this amino acid, which is about 4 and 5 grams per kilogram of flesh.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Like all meats, however, cooking reduces these levels. It is sometimes suggested that you get free range raised animals as they are said to be foods with creatine in high amounts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the day, foods with creatine are red meat, milk and fish. While the levels may vary, as long as you are consuming these foods constantly in your diet, you will be okay.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Natural_Foods_With_Creatine\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Natural_Foods_With_Creatine\"><img decoding=\"async\" class=\"aligncenter wp-image-32611 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-1024x576.jpg\" alt=\"foods with creatine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_With_Creatine_Vegan\"><\/span><b>Foods With Creatine Vegan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are there vegan food sources with creatine? Unfortunately, no, there aren&#8217;t any vegan foods with creatine. If you would like to get this amino acid in your body, vegan creatine supplements are your only answer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some sources such as <\/span><i><span style=\"font-weight: 400;\">medium.com, <\/span><\/i><span style=\"font-weight: 400;\">advise readers to eat plant based amino acid sources such as pumpkin seeds, watermelon seeds, nuts, sesame seeds, and cooked quinoa seeds to help their bodies produce more creatine, naturally.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Avoid_With_High_Creatine_Levels\"><\/span><b>Foods To Avoid With High Creatine Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we have seen above, animal products are the only foods that have creatine in them. If your doctor tells you that you have too much creatine in your body, then you may have to quit these protein sources for a while.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This amino acid is very important to athletes and bodybuilders and if they want to see more muscle gains and improved performance then they should aim to consume more foods with creatine in their diets. However, if you feel like these foods are not giving you enough of this amino acid, supplements work too &#8211; but be sure to first consult your doctor to find the best supplement for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Natural_Foods_With_Creatine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www1.udel.edu\/chem\/C465\/senior\/fall00\/Performance2\/creatine\"><span style=\"font-weight: 400;\">Creatine<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., udel.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10078740\/\"><span style=\"font-weight: 400;\">Creatine monohydrate increases strength in patients with neuromuscular disease<\/span><\/a><span style=\"font-weight: 400;\"> (1999, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3407788\/\"><span style=\"font-weight: 400;\">Creatine supplementation with specific view to exercise\/sports performance: an update<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.jstage.jst.go.jp\/article\/fstr\/19\/4\/19_691\/_article\"><span style=\"font-weight: 400;\">Effect of Drying on Creatine\/Creatinine Ratios and Subsequent Taste of Herring (Clupea pallasii) Fillet<\/span><\/a><span style=\"font-weight: 400;\"> (2013, jstage.jst.go.jp)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11147785\/\"><span style=\"font-weight: 400;\">Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization<\/span><\/a><span style=\"font-weight: 400;\"> (2001, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12701815\/\"><span style=\"font-weight: 400;\">Effects of creatine supplementation on performance and training adaptations<\/span><\/a><span style=\"font-weight: 400;\"> (2003, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20026378\/\"><span style=\"font-weight: 400;\">Effects of oral creatine and resistance training on serum myostatin and GASP-1<\/span><\/a><span style=\"font-weight: 400;\"> (2010, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17095924\/\"><span style=\"font-weight: 400;\">Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy<\/span><\/a><span style=\"font-weight: 400;\"> (2006, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2048496\/\"><span style=\"font-weight: 400;\">International Society of Sports Nutrition position stand: creatine supplementation and exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2007, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/methylguanidine\"><span style=\"font-weight: 400;\">Methylguanidine<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25993883\/\"><span style=\"font-weight: 400;\">Strategic creatine supplementation and resistance training in healthy older adults<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1046\/j.1365-2605.2000.00197.x\"><span style=\"font-weight: 400;\">The distribution, metabolism and function of creatine in the male mammalian reproductive tract: a review<\/span><\/a><span style=\"font-weight: 400;\"> (2001, onlinelibrary.wiley.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23919405\/\"><span style=\"font-weight: 400;\">The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1501119\/\">The Role of Anabolic Hormones for Wound Healing in Catabolic States<\/a> (2005, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>In the world of weight lifting and bodybuilding, gains are everything. The topics of how bigger your muscles have gotten or how heavy you can lift are in constant rotation. For you to keep up with everyone else, you have to ensure that you keep your body, and especially your muscles in tip-top shape. This [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":25052,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[109,87],"class_list":["post-25048","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Natural Foods With Creatine: Uses And Benefits Of This - BetterMe<\/title>\n<meta name=\"description\" content=\"Which are some \u2605 FOODS WITH CREATINE? \u27a4 Check out this article to find out what food naturally have this supplement and why you should add the, to your diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Natural Foods With Creatine: Uses And Benefits Of This\" \/>\n<meta property=\"og:description\" content=\"Which are some \u2605 FOODS WITH CREATINE? \u27a4 Check out this article to find out what food naturally have this supplement and why you should add the, to your diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/foods-with-creatine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1871543335.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"665\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b\"},\"headline\":\"The Best Natural Foods With Creatine: Uses And Benefits Of This\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/\"},\"wordCount\":2018,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1871543335.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In the world of weight lifting and <a href=\\\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/\\\">bodybuilding<\/a>, gains are everything. The topics of how bigger your muscles have gotten or how heavy you can lift are in constant rotation. For you to keep up with everyone else, you have to ensure that you keep your body, and especially your muscles in tip-top shape. This is where foods with creatine come in.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article we will educate you on important facts to know such as 'what is creatine', when to take creatine, as well as give you examples of foods with creatine in them, so you can consume it straight from your diet instead of having to buy it.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Quick Facts About Creatine<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before getting into what foods help with creatine levels, what is creatine? Many people in the fitness world may just know it as a supplement and while this is true, the lesser known fact is that creatine is in fact an amino acid that is mostly found in the muscles and the brain. Here are some more details about it:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">It is an endogenous amino acid that is derived from three other amino acids - namely L-arginine, glycine, and L-methionine.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The highest amount of creatine - about 95 percent is primarily stored in skeletal muscle with the rest of it found in the brain (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3407788\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Some trace amounts of this endogenous amino acid can also be found in the liver, pancreas and kidneys. In males, creatine can also b ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/\",\"url\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/\",\"name\":\"The Best Natural Foods With Creatine: Uses And Benefits Of This - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1871543335.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Which are some \u2605 FOODS WITH CREATINE? \u27a4 Check out this article to find out what food naturally have this supplement and why you should add the, to your diet.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/foods-with-creatine\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1871543335.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1871543335.jpg\",\"width\":1000,\"height\":665,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-with-creatine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"The Best Natural Foods With Creatine: Uses And Benefits Of This\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b\",\"name\":\"\u0421. Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/clarekamau\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Best Natural Foods With Creatine: Uses And Benefits Of This - BetterMe","description":"Which are some \u2605 FOODS WITH CREATINE? \u27a4 Check out this article to find out what food naturally have this supplement and why you should add the, to your diet.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/foods-with-creatine\/","og_locale":"en_US","og_type":"article","og_title":"The Best Natural Foods With Creatine: Uses And Benefits Of This","og_description":"Which are some \u2605 FOODS WITH CREATINE? \u27a4 Check out this article to find out what food naturally have this supplement and why you should add the, to your diet.","og_url":"https:\/\/betterme.world\/articles\/foods-with-creatine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":665,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1871543335.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/foods-with-creatine\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/foods-with-creatine\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b"},"headline":"The Best Natural Foods With Creatine: Uses And Benefits Of This","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/foods-with-creatine\/"},"wordCount":2018,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/foods-with-creatine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1871543335.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In the world of weight lifting and <a href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/\">bodybuilding<\/a>, gains are everything. The topics of how bigger your muscles have gotten or how heavy you can lift are in constant rotation. For you to keep up with everyone else, you have to ensure that you keep your body, and especially your muscles in tip-top shape. This is where foods with creatine come in.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">In this article we will educate you on important facts to know such as 'what is creatine', when to take creatine, as well as give you examples of foods with creatine in them, so you can consume it straight from your diet instead of having to buy it.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Quick Facts About Creatine<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before getting into what foods help with creatine levels, what is creatine? Many people in the fitness world may just know it as a supplement and while this is true, the lesser known fact is that creatine is in fact an amino acid that is mostly found in the muscles and the brain. Here are some more details about it:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is an endogenous amino acid that is derived from three other amino acids - namely L-arginine, glycine, and L-methionine.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The highest amount of creatine - about 95 percent is primarily stored in skeletal muscle with the rest of it found in the brain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3407788\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some trace amounts of this endogenous amino acid can also be found in the liver, pancreas and kidneys. In males, creatine can also b ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/foods-with-creatine\/","url":"https:\/\/betterme.world\/articles\/foods-with-creatine\/","name":"The Best Natural Foods With Creatine: Uses And Benefits Of This - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/foods-with-creatine\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/foods-with-creatine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1871543335.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Which are some \u2605 FOODS WITH CREATINE? \u27a4 Check out this article to find out what food naturally have this supplement and why you should add the, to your diet.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/foods-with-creatine\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/foods-with-creatine\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/foods-with-creatine\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1871543335.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1871543335.jpg","width":1000,"height":665,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/foods-with-creatine\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"The Best Natural Foods With Creatine: Uses And Benefits Of This"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b","name":"\u0421. Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/25048","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=25048"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/25048\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/25052"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=25048"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=25048"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=25048"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=25048"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}