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9 Foods with Creatine to Boost Your Muscles

By Joe Boland

September 12, 2025

When most people think of creatine, they think of a muscle-building supplement used by bodybuilders and athletes the world over. While that’s certainly true, creatine also is a naturally occurring compound stored in your muscles and used for energy during high-intensity exercise, and there are actually foods with creatine in them as well.

While your body can produce creatine from amino acids, most people only get around one gram daily from food, according to research published in the Journal of Functional Foods.

Furthermore, studies suggest that athletes, active individuals and even older adults may benefit from consuming closer to three to five grams per day to support strength, muscle growth, recovery and performance, among other creatine benefits. That’s why knowing what foods have creatine is essential if you want to optimize your levels naturally.

Without enough dietary or supplemental creatine, your muscles may not be fully saturated, which can limit exercise capacity and delay recovery.

So what foods have creatine, and how can you make sure you get enough? Let’s find out.

What types of foods have creatine?

Creatine is found primarily in animal-based protein sources, especially red meat and certain types of fish. Plant foods do not contain creatine, which means vegetarians and vegans typically have lower baseline creatine levels and may notice even more benefits from supplementation.

Among animal proteins, some foods are naturally higher in creatine than others. Generally, red meats and oily fish top the list, while poultry and lean white fish contain smaller amounts.

Including a variety of these creatine foods in your diet can help boost intake naturally while also providing protein, iron, B vitamins and omega-3 fatty acids.

Best foods with creatine

Below are some of the most common and accessible foods high in creatine that you can easily add to your meals, and they make for excellent sources of creatine for women and men alike.

1. Herring

Herring is an oily fish rich in omega-3s, vitamin D and selenium. It’s also one of the highest natural sources of creatine among fish, making it especially valuable for athletes and individuals seeking to maximize creatine intake from diet alone.

Creatine content: Roughly 0.9 grams per 3 ounces (85 grams). A full fillet could provide close to 2 grams.

2. Lamb

Lamb is a nutrient-dense red meat that supplies zinc, iron and protein. It also provides conjugated linoleic acid, which has been studied for potential benefits to metabolic health.

Lamb tends to be higher in creatine than poultry, making it a solid alternative to beef.

Creatine content: About 0.9 grams per 3 ounces (85 grams). A 6-ounce serving could provide nearly 2 grams.

3. Pork

Pork provides high-quality protein along with key nutrients like thiamine, selenium and zinc. Lean cuts such as tenderloin can fit into a balanced diet while offering a solid amount of creatine.

Pork is also versatile and easy to prepare in many dishes.

Creatine content: Roughly 0.5 to 0.6 grams per 3 ounces (85 grams). A typical pork chop could provide close to 1 gram.

4. Beef

Beef is one of the richest dietary sources of creatine and a staple protein source worldwide. It also provides iron, zinc and vitamin B12, which support healthy red blood cell production and energy metabolism.

Grass-fed beef may offer even higher levels of certain nutrients, including omega-3 fatty acids and antioxidants.

Creatine content: About 0.45 to a half gram per 3 ounces (85 grams) of beef. That means an eight-ounce steak could deliver 1 to 1.5 grams of creatine.

5. Salmon

Salmon is a fatty fish loaded with omega-3 fatty acids, vitamin D and high-quality protein. These nutrients support heart, brain and joint health while also contributing creatine.

Because of its nutritional density, salmon is one of the best overall foods for athletes.

Creatine content: About 0.45 grams per 3 ounces (85 grams). A standard fillet (6-8 ounces) may provide 1-1.2 grams.

6. Chicken

Chicken is one of the most popular lean protein sources for athletes and fitness enthusiasts. While it contains less creatine than beef or pork, it’s still a convenient way to boost intake.

Chicken also delivers B vitamins, phosphorus and selenium, which aid energy and an already healthy immune system.

Creatine content: Around 0.4 grams per 3 ounces (85 grams). A full chicken breast may provide just over 1 gram.

7. Tuna

Tuna is an affordable, widely available fish that packs in protein, selenium and B vitamins. Whether fresh or canned, it offers a convenient way to increase both protein and creatine intake.

Canned tuna is especially popular for quick meals and snacks.

Creatine content: Around 0.4 grams per 3 ounces (85 grams). A full can of tuna can provide close to 1 gram.

8. Turkey

Turkey is another lean protein option that’s especially popular around the holidays but can be enjoyed year-round. It provides selenium, B vitamins and high-quality protein, making it an excellent choice for muscle and metabolic health.

Ground turkey and turkey breast are both convenient options.

Creatine content: Around 0.38 grams per 3 ounces (85 grams). Eating 6 ounces could give you a little under 1 gram.

9. Cod

Cod is a lean, mild-tasting white fish that’s easy to prepare. In addition to being low in fat, it provides essential nutrients like phosphorus, niacin and vitamin B12.

While lower in creatine than oily fish, cod is still a useful addition to a creatine-rich diet.

Creatine content: About 0.3 grams per 3 ounces (85 grams). Larger portions (6-8 ounces) provide about 0.6-0.8 grams.

Other less commonly found foods with creatine include game meat, such as venison, bison, rabbit and wild boar; shrimp; and fish like plaice.

When to take a creatine supplement

Even if you regularly eat foods with creatine, hitting the optimal three to five grams daily can be challenging. For example, you’d need to eat over a pound of beef or several servings of fish each day to reach those levels. That’s why many people turn to creatine monohydrate supplements, which are well-researched, safe and effective.

Creatine supplements are best known for supporting muscle strength and power (along with resistance training) but also benefit cognitive performance and muscle recovery.

Exercise itself appears to maximize creatine’s benefits, though studies remain mixed on whether it’s better to take it pre- or post-workout. Taking creatine with a meal containing carbohydrates and protein may also help absorption. What matters most is that you take it consistently, day after day, to keep your muscles saturated.

In terms of amount, creatine is remarkably safe when used correctly. Taking four to five grams daily for up to 18 months has been shown to be safe, and even higher intakes of up to 10 grams daily for five years have not revealed serious side effects.

Some athletes also use a short “loading phase,” taking 20 grams per day (divided into four doses) for five to seven days, then reducing to 2.5 to 10 grams daily for maintenance.

However, as always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including taking creatine supplements and what amount to take.

Whether you choose a steady daily dose or start with a loading phase, creatine supplementation is one of the most effective and time-tested ways to support performance and recovery.

The best time to take creatine depends on your routine. Some studies suggest taking it before or after workouts may maximize uptake, while others show consistency matters more than timing.

You can try Ancient Nutrition’s Creatine + Collagen + Electrolytes or Creatine + Collagen, both of which combine five grams of creatine monohydrate and clinically validated fermented eggshell membrane collagen to support lean body mass, recovery and cognitive health.

Conclusion

If you’re asking what foods have creatine, the answer is mainly animal proteins like beef, pork, lamb, chicken, turkey and common fish, such as salmon, tuna, cod and herring. These foods high in creatine not only provide this performance-enhancing nutrient, but also deliver protein, healthy fats, vitamins and minerals that support overall health.

Still, supplementation remains the most practical way for most people to meet optimal creatine intake of three to five grams per day, and the best approach to meet your needs could be to combine creatine foods with a high-quality supplement.