The expert explains which foods are richest in creatine

Creatine is one of the most popular supplements sought by athletes and gym-goers to improve physical performance. But not everyone knows that this substance is also found naturally and can be obtained through diet by eating some of the foods rich in it. Meat, for example, is one of the main sources of this compound, which is essential for producing muscle energy and supporting strength and power during intense exercise. But what other foods are richest in creatine? We spoke with Dr. Federica Grignani, a nutrition biologist.

What is creatine?

"Creatine is a substance naturally present in our bodies, produced primarily by the liver and kidneys from three amino acids called arginine, glycine, and methionine," explains nutritionist Federica Grignani. "Creatine is stored primarily in muscles in the form of phosphocreatine, a molecule essential for energy production. Specifically, it participates in the regeneration of ATP (adenosine triphosphate), the main "energy currency" used by our cells. It plays a key role especially in activities where muscles require rapid energy, such as intense workouts, weight lifting, and short, high-intensity exercises. It's important to emphasize that creatine is not an artificial substance or foreign to our bodies. Our bodies produce it naturally, and some of it is also introduced through our diet."

What is creatine used for?

Its primary function is to increase the availability of immediate energy in the muscles. Phosphocreatine reserves allow for faster replenishment of ATP during intense exercise, thus better supporting physical performance. The scientific literature on this point is quite solid: numerous studies have shown that creatine supplementation can promote improved muscle strength and power, a greater ability to sustain high-intensity workouts, and support the growth or maintenance of muscle mass, especially when combined with resistance training, says the expert. In recent years, however, research has expanded beyond the sports field. Creatine also appears to be involved in brain metabolism and in supporting cognitive function, particularly in situations of greater energy demand or in certain population groups with lower dietary intakes, such as vegetarians and vegans.

How do we know if we are creatine deficient?

In reality, there's no such thing as a true "creatine deficiency," as there is with vitamins and minerals, because our bodies are able to synthesize it on their own. However, some people may have lower muscle stores, such as those following a vegetarian or vegan diet, because creatine is primarily found in animal-based foods. There are no specific symptoms that diagnose a creatine deficiency. In some cases, lower availability may be associated with a reduced ability to sustain intense effort, increased muscle fatigue, or a less effective response to training. Direct measurement of muscle creatine stores is not a routine test in clinical practice. To evaluate the potential benefit of supplementation, it's more important to consider the individual's diet, level of physical activity, and goals.

In which foods is creatine found naturally?

"Creatine is mainly concentrated in animal-based foods because it's stored in their muscle tissue," says the expert. "The main sources of creatine are therefore meat and fish, while other animal products like milk and dairy products contain significantly lower amounts. Plant-based foods, on the other hand, provide negligible amounts, practically zero. This is why those who follow a vegetarian or vegan diet tend to have lower creatine intakes than those who regularly consume meat and fish."

What are the foods richest in creatine? The 10 foods that contain the most.

"The creatine content in foods can vary depending on the animal species, the type of tissue, the cut of meat, and even the storage and cooking methods. Generally speaking, the richer a food is in muscle tissue, the higher its creatine content. For this reason, the main natural sources remain meat and fish," explains nutritionist Federica Grignani. "Among the foods that provide the highest quantities, we find herring, considered one of the richest natural sources of creatine, followed by tuna. Pork and beef are also excellent sources, as is salmon, which in addition to creatine, provides valuable omega-3 fatty acids. Lamb, turkey, and chicken also fall into this category, along with cod, which, despite having a lower creatine content than fattier fish, still contributes to the nutrient's intake. Milk and its derivatives round out the list, containing creatine in significantly lower quantities than meat and fish."

How much creatine should I take per day and is food enough?

Our body uses an average of 1-2 grams of creatine per day, obtained from a combination of internal synthesis and diet. When it comes to creatine supplements, the most studied dosage is creatine monohydrate, generally used at a dose of 3-5 grams per day during the maintenance phase. A balanced omnivorous diet certainly allows for creatine intake through food, but it's difficult to achieve the same amounts achievable with a targeted supplement. Therefore, in certain situations, supplements can be a practical tool for increasing muscle creatine stores.

Creatine: Is it better to get it from food or supplements?

The primary source of nutrients should always be nutrition, because a varied and balanced diet provides not only creatine, but also quality proteins, vitamins, minerals, and numerous other compounds essential for proper body function. That said, creatine monohydrate is one of the most studied forms of creatine in sports and nutrition, and in healthy people, it has demonstrated a good safety profile when used appropriately and in appropriate doses. The main difference between nutrition and supplementation is primarily quantity. We naturally consume creatine through food, but generally in smaller doses, while supplementation makes it easier to reach the amounts used in scientific studies to achieve specific benefits, such as supporting performance and maintaining muscle mass.

Who can benefit from a creatine-rich diet and when might it be useful?

Creatine can be a useful supplement, especially for those who engage in high-intensity physical activity, particularly strength training, because it can help improve muscle energy availability during short, repeated efforts. It may also be beneficial for those following a vegetarian or vegan diet, since dietary creatine intake is generally lower than that of those who regularly consume meat and fish. Furthermore, it can be used in situations where preserving muscle mass is important, such as with aging or during programs aimed at improving body composition. However, it is essential to consider creatine as a supplement. Proper nutrition, adequate protein intake, and well-structured training remain the key elements for healthy, strong muscles.