Find out what Sources of creatine occur in our daily Muscle Building Diets.


Creatine is a naturally occurring amino acid in the muscles of the body, similar to the building blocks that make up proteins. It is manufactured in the liver, kidneys and pancreas.

Its use is to supply energy to muscle cells and it acts as a storage battery for the energy that is produced from food.

Red meats and fish are natural sources of creatine. With a balanced diet, the majority of people get all of the creatine they need to maintain their health. However, Creatine is degraded during cooking making it very hard to get a decent dosage of creatine from foods.

Obviously if you are a vegetarian you will be missing out on creatine without supplementing it.

Sources of creatine in Food

For example, 2-3 pounds of raw meat or fish contain the equivalent of 5 grams of pure creatine monohydrate powder. Since heat degrades creatine, however, cooking will reduce the creatine content of these foods and increases the amount you’ll need to eat to obtain a given amount of creatine.

While it is not possible to take in enough creatine through diet alone to gain a significant benefit, we can safely add it as a supplement. Extensive research shows that creatine can help you pack on muscle size and strength fast with no harmful side effects, when combined with your weight training regime.

Many athletes turn to various supplements to get a winners edge and many also find they are throwing their money away on useless, and sometimes harmful, garbage.

Creatine, however, may actually be able to deliver improved athletic performance - for a short duration. It has been shown to be such an advantage in body building that some countries have banned the use of several forms of creatine in competition.