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Top 5 Natural Foods High in Creatine for Muscle Building & Daily Health (2018)

Updated on June 7, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

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5. Venison

This is not an article for vegetarians. Red meats are the best source for creatine on the market. Venison is certainly a good source of creatine, if you can afford it. In all foods, the amount of creatine in each serving will vary significantly. For example, chicken is an excellent source of protein. However, chicken breasts will not have nearly as much creatine as red meat in general. Sweet potatoes, baked potatoes, broccoli, mushrooms, asparagus, corn and other foods all go well together with venison. In multiple five star restaurants, deer meat can be very expensive. If venison is not available in your area and you're looking for a great substitute, ground beef is another option. Ground beef with about 20% fat can provide good flavor to various meals. In one 100 gram serving of venison, there are 3 grams of total fat, 111 calories, 18 milligrams of cholesterol (6% of daily value based on a 2,000 calorie diet), 22 grams of protein, 16% of iron, 6.6 milligrams of niacin (33%), 50 milligrams of omega-3 fatty acids and 180 milligrams of omega-6 fatty acids. It can be difficult to consume enough creatine each day from natural food sources alone, so it's perfectly fine to also incorporate creatine supplements into your diet from local supermarkets, if necessary.

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4. Pork

Pork is another fantastic source of creatine. Like humans, there is creatine existent in the muscle tissue of different animals. The human body needs approximately 2 grams of creatine per day in order to keep organs healthy. Pork can be added to salads, pasta, soup, vegetables and other foods. Barbecue pork and grilled pork sandwiches are delicious. In one 23 gram slice of barbecue loaf pork beef, there are 40 calories, 2 grams of fat, 9 milligrams of cholesterol (3% of daily value based on a 2,000 calorie diet), 307 milligrams of sodium, 4 grams of protein, 15.6 IU of vitamin A and lots of other vitamins and minerals. With pork, individuals are easily susceptible to food-borne illnesses, such as trichinellosis (trichinosis), if the pork is not cooked long enough at the correct temperature.


I prefer pork to be cooked to 160 degrees Fahrenheit. Individuals can get sick from any fish or meat, but pork has been the common denominator for a few food-borne illnesses worldwide when it's not cooked all the way. As stated before, it is extremely difficult, and not to mention unhealthy, to acquire all of your creatine sources from meats alone. Feel free to supplement, if it is ever deemed necessary. Not only are meats high in sodium and cholesterol, they each contain a high amount of saturated fats as well. Diets high in saturated fats are linked to clogged arteries and other health concerns. Consuming moderate amounts once a week or every other week is the way to go.

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3. Salmon

For about 1.2 pounds of salmon, there is about 4.5 grams of creatine. Salmon is high in protein and is a good source of omega-3 fatty acids. Additionally, salmon contains selenium, potassium and vitamin B12. Salmon is also good for sex hormones. Grilled and smoked salmon can make for delicious entrées when served with the right vegetables, such as asparagus and broccoli. Similar to steak and chicken in a sense, this fish can even be added to a salad for another tasty meal. In one 100 gram serving of wild Atlantic salmon, there are 142 calories, 6 grams of total fat, 55 milligrams of cholesterol, 44 milligrams of sodium, 20 grams of protein, 2,018 milligrams of omega-3 fatty acids, 172 milligrams of omega-6 fatty acids and various vitamins and minerals. Fish can be eaten twice a week without any major health concerns. Having said that, try to pay close attention as to what type of seafood you're consuming. Lobster and shellfish are high in cholesterol. On the bright side, fish are typically lower in cholesterol than several different types of meat.

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2. Tuna

For about 100 grams of raw tuna, there is between 4 to 5 grams of creatine. In 3 oz. of fresh raw tuna (85 grams), there are 122 calories, 4 grams of total fat, 32 milligrams of cholesterol, 33 milligrams of sodium, 20 grams of protein, vitamin A (37% of an individual's daily value based on a 2,000 calorie diet), 5% of iron, 55.3 milligrams of choline, 42.5 milligrams of magnesium (11%), 1,103 milligrams of omega-3 fatty acids and 45 milligrams of omega-6 fatty acids. Tuna salads are delicious along with tunafish sandwiches. The only two downsides to tuna is that it's smelly and also high in mercury.


According to the Environmental Defense Fund, white tuna has the highest amount of mercury levels for tuna. Try to keep an eye on how much canned white chunk tuna and/or albacore white tuna you may be consuming each week. According to the Food and Drug Administration (FDA), canned light tuna has low amounts of tuna. Pregnant women should avoid these types of seafood high in mercury - tilefish, king mackerel, swordfish and shark.

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1. Steak

1 lb. of steak has about two grams of creatine. This probably doesn't sound like much to the average joe, but individuals eat steak more often than they might realize. Steak and other red meats in general have the highest content of creatine next to fish sources. Steaks can be eaten with a lot of different fruits and vegetables. Broccoli, spinach, asparagus, carrots, baked potatoes, sweet potatoes and other vegetables go together great with steak. In beef chuck blade steak, there are 828 calories in one 238 gram serving size, 61 grams of total fat, 24 grams of saturated fat (122% of daily value based on a 2,000 calorie diet), 248 milligrams of cholesterol (83%), 155 milligrams of sodium, 64 grams of protein, 3% of calcium, 42% of iron and lots of other vitamins and minerals. If you don't feel like cooking steak for yourself at some point throughout the week and are willing to spend a bit of money, go to a well-known steak restaurant. I personally enjoy steaks from LongHorn Steakhouse, Texas Roadhouse and Outback Steakhouse. You may even be able to find a five star steak restaurant in your area depending on the location of your current residence.


Conclusion


Venison, pork, salmon, tuna and steak are all terrific sources of creatine. Although these foods shouldn't be eaten every single day, they can each offer the minimum amount of creatine the human body needs each day. Creatine is existent in turkey and chicken, but the exact amount of creatine in both meats is still unknown. However, it is confirmed from various university studies and certified doctors that there is more creatine in red meat and fish than there is in poultry products. To prevent any major health problems in the future, moderation is the key. If an individual already has high blood pressure or clogged arteries and still needs 5 grams of creatine per day in order to help build muscle, I would recommend creatine monohydrate supplements. Creatine supplements can be purchased at almost any grocery store and these supplement products will not be loaded with high amounts of saturated fat, sodium and cholesterol. It is perfectly fine to even combine the two methods of eating red meat and taking a few servings of a creatine monohydrate supplement in order to consume an adequate amount of creatine each week.

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Favorite Foods Containing Creatine

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© 2018 James Foglio

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