Natural Alternative For Creatine

In this article, I’ll share with you a natural alternative for creatine and a list of different foods that are “high” in creatine, when compared to other types of food.

If you want to get the creatine effect in your workouts without taking supplements, include one of these in a meal (or meals) every day.

The list of Creatine-Rich Foods is short because creatine is only found in reasonable amounts in meat, chicken, and fish.... that's

And they don't contain nearly as much creatine as a typical pure creatine supplement.

Keep in mind that the typical daily dose of creatine monohydrate powder is 5 grams as you read the creatine amounts in the foods below.

A pound of steak contains less creatine (2 g) than a 12 teaspoon of creatine monohydrate powder (12 g).

Read: Ways To Boost Your Metabolism After Age 50

A pound of steak will cost you between $8 and $30, depending on the cut.

Meanwhile, a 12 teaspoon/2.5-gram dose of creatine monohydrate, which contains more creatine than a pound of steak, costs between a dime and a quarter, depending on where you buy it.

Creatine from our diet + what our body makes is enough

Our bodies produce one to two grams of creatine per day, and the average person consumes another 1-2 grams per day on top of that.

And 2-4 grams of creatine per day is enough to build muscle and increase strength without the need for additional supplements in your diet.

One thing to keep in mind...

Several sports science studies have produced similar results to this one: Creatine's Effect... On… Muscular Strength and Body Composition, in which groups of experienced weight lifters were divided into a creatine group and a non-creatine placebo group.

Read: Can You Drink Tamarind Everyday?

The creatine groups frequently doubled the strength and muscle gains observed in the placebo groups.

The significant difference in strength and muscle gains in the study I shared took only 28 days.

Before creatine, there were strong, good-looking muscles.

And, as I previously stated, thousands, if not tens of thousands, of lifters, bodybuilders, athletes, and physique models built awesomely strong and awesome-looking bodies long before anyone knew what creatine was.

Consider this Arnold Schwarzenegger photo from the late 1970s, pre-steroids and 15 years before creatine first appeared on the scene in the 1990s in the form of Phosphagen:

I've had this copy since 1982, so I know the photo of him was taken before the book came out in 1977.

Arnold's body contains no creatine, but rather a lot of good food and hard work.

When it comes to food...

The best natural creatine alternatives......are the foods that contain the most creatine when compared to the rest of our food options.

Read: Metabolic Vitamins Natural Slim

That includes meat (beef, chicken, pork, wild game) and fish.

Foods that are high in creatine

The grams of creatine listed are approximations based on the standard USDA serving size for meats and fish — 100 grams, or about 3 12 ounces.

Red Meat

Most red meat creatine numbers I saw were for less than a gram per serving (0.9g per 3 12 oz. meat).

Steak contains approximately 1 gram of creatine per 14 pounds.

Ground beef contains one gram of creatine per quarter pound.

Aside from steak and ground beef/hamburger, this category also includes game meats such as venison and buffalo.


As you'll see later in this section, not all pork products make a good creatine source team.

But many pork lovers' favorites, such as chops, ham, tenderloin, and other unprocessed forms of pork, do.

Most unprocessed pork cuts, such as chops and tenderloin, contain around 34 milligrams of creatine per serving.

Cured ham has 0.6 grams of creatine per serving, which is slightly less than the pure pork we just looked at.

Read: Is 5mg Of Folic Acid Too Much?


The "Creatine Amounts In Food" lists I found didn't include every type of fish people eat, but there are enough options to figure out what's going on.

And, as far as fish go, herring and salmon have the highest concentrations of creatine.

They both have around 0.9 grams per serving, which is similar to red meat, so this is good news for people who are sensitive to red meat.

And if you can stomach raw herrings (unlike me), you'll get a little less than 1.5 grams of creatine per serving.

Other popular fish, such as tuna and cod, contain less than a quarter of the creatine found in salmon and herring, but they contain enough to be eaten and mentioned here.

Who knew that the food with the most creatine in it? I mentioned raw herring, which contains 1.5 grams of creatine per serving.

A 4 oz. serving of salmon contains about a gram of creatine.

Every 3 12 ounces of tuna contains about a half gram of creatine.

Because cooking any creatine-rich food reduces the creatine content, raw fish contains slightly more creatine.

Read: Non Surgical Gum Disease Treatment

White fish, such as cod, contains only about 13 grams of creatine per 3 12 oz. serving.

One-third of a gram isn't much, and that's about as low as I'll go in terms of recommended creatine sources on this list.


Chicken contains roughly the same amount of creatine as tuna — about 12 grams per 3 12-ounce servings.

Meats containing very little creatine

Not surprisingly, popular processed meat products contain less creatine than even cod.

So I left them off the list of Creatine-Rich Foods, except to mention them here in the "You're no good, you're no good, you're no good, Baby you're no good..." section:

  • Frankfurters/hot dogs
  • Sausage
  • Bacon

Summary Of Natural Alternative For Creatine

So, there we have it: several options that we can mix and match as needed to (hopefully) mimic creatine's delivery of performance-enhancing and muscle-building benefits.

Alternatives to creatine supplements

  • Caffeine
  • Water
  • Protein
  • Beta-alanine
  • Pre-workout carb
  • Essential amino acids

Food alternatives to creatine

  • Pork
  • Salmon
  • Herring
  • Chicken
  • Whitefish
  • Red meat

FAQs Related To Natural Alternative For Creatine

Is it OK to take creatine before a workout?

On workout days, research suggests that taking creatine shortly before or after exercise, rather than long before or after, may be preferable. It may be beneficial to take it with food on rest days, but the timing is probably not as critical as on exercise days.

Is creatine better than protein?

While creatine allows for longer and more intense workouts by increasing readily available energy stores, whey protein provides all of the essential amino acids required for muscle building and strengthening. It depends on your diet and fitness regimen whether creatine or whey is better for you, or if you should take both.

Read: Gum Disease Before And After

What can we use instead of creatine?

Like creatine, beta-alanine is a naturally occurring compound in your body. Amino acids are the different building blocks of protein, and beta-alanine is one of them. It works by increasing carnosine levels in your muscles.

What is a natural form of creatine?

Creatine is an amino acid found primarily in the muscles and the brain of your body. Most people get creatine from seafood and red meat, though at much lower levels than those found in synthetically manufactured creatine supplements. The liver, pancreas, and kidneys can also produce about 1 gram of creatine per day.

How can I make natural creatine?

The key is to focus on a diet rich in natural creatine sources (aiming for 1-2 grams per day), foods that help our bodies make creatine (eating arginine, glycine, and methionine foods), and an overall nutritious and balanced diet.

Can I drink coffee instead of creatine?

Numerous studies have found creatine and caffeine to be both safe and effective performance enhancers. They have been shown to improve muscle building, strength, and performance in power, sprinting, and high-intensity sports in particular.

Read: What Time Of Day Is Pain Most Likely To Worsen?

Can I grow muscle without creatine?

Does this imply that we should supplement to maximize our creatine stores? No, by relying on a progressive resistance training program and a diet rich in natural creatine sources, you can still build muscle and get stronger without supplementing with creatine.

Are eggs high in creatine?

Meat contains a lot of creatine, especially steak (5g of creatine per kg of uncooked beef), chicken (3.4g/kg), and rabbit (3.4g/kg). Creatine is also found in eggs and fish. Even so, it's unlikely that you're eating enough meat to not need to supplement. The daily recommended creatine dose is five grams.

What plants have creatine?

Because creatine is not found in any plant foods, vegetarians and vegans must rely on supplements to obtain it.

How much creatine is in one egg?

It has also been established that creatine can be transported from the hen to the egg via the hen's diet and the hen's own creatine synthesis. However, the levels transmitted are extremely low5,3. Murakami discovered around 20 mg/kg DM in the eggs of meat-type quail breeder hens.

Post a Comment

* Please Don't Spam Here. All the Comments are Reviewed by Admin.

Top Post Ad

Below Post Ad