Skip to content
Gains in Bulk
5 Best Natural Food Sources for Creatine

5 Best Natural Food Sources for Creatine

When it comes to the performance-boosting supplement landscape, creatine stands as a titan, well-regarded for its ability to enhance strength, power, and endurance. Natural food sources of creatine are often overlooked in favor of supplements, but they carry significant potential to support your athletic endeavors and overall well-being.


Unveiling the Essence of Creatine

Before digging into the rich soil of natural sources, we must understand what creatine is and why it's valued. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. Typically, our bodies produce about half of the daily requirement of creatine, with the remainder coming from our diet.


While creatine is heavily associated with bodybuilding, endurance training, and other athletic uses, it also holds promise in the realms of neurological health, bone density, and metabolism modulation. This multifaceted molecule is not just for the gym rats but for anyone looking to optimize their physical potential.


Natural Sources


1. Red Meat

Red meat, notably beef, is a powerhouse of natural creatine. A four-ounce serving of beef can provide the body with around 500 mg of creatine, making it a highly concentrated source. For those on a paleo diet or who have no beef with beef, it's a great way to stock up on creatine.


2. Poultry

Chicken and turkey are healthier alternatives to beef for those looking to cut down on saturated fats. Along with being excellent sources of protein, a four-ounce serving of chicken can contain approximately 450 mg of creatine, making it slightly less dense than beef but still a robust source.


3. Fish

Herring, salmon, and tuna are some of the richest sources of creatine found in the sea. Both herring and salmon can supply close to 950 mg of creatine in a four-ounce serving. Including these fish in your diet can provide a bounty of benefits along with creatine, such as omega-3 fatty acids.


4. Pork

Pork, while not as renowned as its beef and chicken counterparts, still packs a punch. A four-ounce serving of pork tenderloin can offer the body about 550 mg of creatine, positioning it as a favorable source for those who prefer or need variety in their protein choices.


5. Dairy

While not as concentrated as meats, dairy products like milk and cheese can still contribute to your creatine intake. One cup of milk contains about 2 to 3 mg of creatine, and a serving of cheddar cheese can offer approximately 7-10 mg. Though less potent, easily incorporating these into a balanced diet can add up over time.


Balancing Natural Intake with Creatine Supplements

It’s worth noting that while natural sources are excellent for maintaining a baseline creatine level, athletes and those looking to achieve GAINS will need more than their diet of natural foods can provide.


This is where creatine supplements step in. Products like our Instantized Creatine can be a convenient and effective way to ensure you're reaching optimal creatine levels.


Unlike traditional creatine supplements that may require specific timing or preparation, our formula dissolves effortlessly in water or your beverage of choice, ensuring rapid absorption by your body. This means no clumping and no gritty texture, just a smooth, convenient addition to your post-workout recovery shake or morning smoothie.


With such simplicity and effectiveness, Instantized Creatine stands out as an indispensable ally in reaching your health and fitness goals, making it easier than ever to achieve optimal creatine levels with minimal effort.

Your Cart

Your cart is currently empty

Your Wishlist


Change Shipping Country