LAST UPDATED: September 15th, 2022
Creatine is a substance that your body produces as a source of energy for your muscles and it is synthesized in the liver, but also in the pancreas and kidneys.
Creatine can help you gain muscles, look bigger and increase your strength.
Creatine promotes the renewal of ATP, which is used during muscle work. (1)
How to intake creatine?
Your body has the ability to synthesize most of the creatine you need.
The rest you lack you can get from a balanced diet, most often through supplements. (2)
Foods That Are High in Creatine
There aren’t many foods high in creatine because only animal source foods contain it.
Meat and fish are high in creatine.
So, now you’ll see the foods with the highest creatine percentage:
One of the few natural foods that contain creatine that provides extra strength to the muscles.
It has up to 1% of creatine.
Although pork is not my favorite option after a workout, it deserves to be on this list.
It has 0.5% of creatine.
One of the best foods that will help you recover after a workout.
You can increase the intake of omega 3 fatty acids by eating certain types of fish like salmon and sardines.
They can help you relieve pain in the muscles after exercise.
It has 0.45% of creatine.
Red meat is high in proteins, vitamin B12, iron, zinc, and creatine.
Lean beef is one of the best muscle-building foods.
How much creatine in beef?
It has 0.45% of creatine.
It has 0.4% of creatine.
Furthermore, one tin of tuna has about 40 grams of protein and only 5 grams of fat.
Fish proteins are more than a great substitute for meat proteins.
Dried cod is extremely high in proteins, it contains essential fatty acids which are important for building cell membranes.
Also, it has 0.3% of creatine.
Milk is also a great source of this substance.
It has 0.01% of creatine.
The only fruit on this list.
One of the most important creatine sources for vegans.
It has 0.002% of creatine.
Foods That Are High in Creatine – Bottom Line:
Meat, i.e., pork and beef have the highest percentage of creatine.
Fish is also high in creatine, especially herring, salmon, tuna, and cod.
If we are talking about other foods that contain creatine, then we should mention vegetables and fruits, although the amount of this substance in them is very small.
Creatine is also found in dairy products.
How to Intake Enough Creatine if You are a Gym-Goer?
If you want better results you should intake creatine through supplements.
I am gonna show you what is the best creatine supplement you should take to increase your muscles.
The supplement is called Ultimate CRN-5.
Ultimate CRN-5 review
How does Ultimate CRN-5 work?
This supplement is made of 5 types of creatine important for muscle growth.
But what makes Ultimate CRN-5 different from other creatine supplements is that it’s packed with electrolytes that will help you stay hydrated.
That way you will have much more strength to work out harder at the gym.
Harder workouts – more strength and more muscle mass.
With Ultimate CRN-5 your muscles will grow 24/7 and you will have more energy.
Also, it will reduce sore muscles.
You can read more about Ultimate CRN-5 and check the price here.
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.