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When trying to load up on creatine, taking a pill or powder is the usual go-to. But did you know creatine is also found naturally in many animal-based foods like red meat and seafood? “When you choose foods high in creatine, you also get essential nutrients your body needs, such as protein, iron, vitamin B12, selenium and zinc, to name a few,” says Ana Pruteanu, rd. Eating creatine-rich foods can be a nutrient-dense (and supplement-free) way to help support muscle mass, in addition to other potential health benefits.

What Is Creatine?

Creatine is a compound made from the amino acids arginine, glycine and methionine. About 95% of the body’s creatine stores can be found in the skeletal muscle—the rest is stored in several organs in the body, including the brain, kidneys and liver.

There are no established guidelines on how much creatine you should eat in a day. That said, we need to replenish the 1 to 3 grams of creatine that our bodies use every day. The good news is, our bodies produce about half of our needs each day. And on average, we get another 1 to 1.5 grams per day from food, but this varies widely across different groups of people. Several studies looked at creatine consumption across populations and found a wide range of averages spanning from 0.5 to 1.4 grams daily.

One of the reasons to prioritize creatine is that it helps your muscles grow, recover and perform better, especially during exercise, says Pruteanu. But the benefits aren’t just limited to the gym, she adds: “Creatine may also support brain health, particularly in older adults.” Research also shows that creatine may have positive effects on our heart health, osteoporosis, blood sugar management and depression.,

The best natural sources of creatine are animal-based foods. (Plant foods don’t contain any creatine, but they do have the amino acids your body needs to create creatine on its own.) Stock your fridge and pantry with these six foods for more natural creatine in your diet.

1. Beef

Beef is one of the best sources of creatine. Four ounces of this red meat (measured raw) provides 0.5 grams. Pick a quality cut of meat—a lean cut with minimal visible fat. Beef sirloin, lean ground beef and flat-iron steak are all great choices. And you’ll want to avoid overcooking it, because heat reduces the creatine content. Learn how to cook steak to perfection with this Pan-Seared Strip Steak recipe.

2. Herring

Herring is a fatty fish rich in omega-3s and creatine, as well as B vitamins. It’s also a top source of creatine. A 4-ounce serving (raw) provides 0.75 to 1.1 grams. You can enjoy it steamed, poached or pickled. If you’ve never had herring, this Scandinavian Pickled Herring Bites recipe is a good gateway into trying the healthy fish.

3. Salmon

Salmon is another healthy, omega-3-rich fish that can help you get more natural creatine. A 4-ounce fillet (raw) offers 0.5 grams of creatine. To retain most of the creatine, opt for cooking methods that are lower in heat and shorter in cooking time. “Steaming or poaching are better options than roasting or frying,” says Stephanie Darby, RD. Put a piece of salmon on your supper plate in less than 30 minutes by trying our One-Skillet Garlicky Salmon & Broccoli and Ginger-Soy Salmon Bites recipes.

4. Cod

Codfish is a lean source of protein that’s quick-cooking for easy meal prep. It’s also a top source of creatine, with 0.35 grams in a 4-ounce piece of raw cod. But since cod can easily become dried out, Darby recommends steaming it in parchment paper instead of baking it. Or you can try the white fish in this satisfyingly delicious Crispy Cod Sandwich that’s guaranteed to please.

5. Tuna

Tuna, whether fresh or canned, is an easy source of creatine and protein to help support healthy muscles. Four ounces of tuna provides 0.4 grams of creatine. And the good news? If you’re not a fan of fresh fish, you can meal-prep a batch of tuna salad with canned tuna, your favorite mayo, lemon juice, a bit of mustard and chopped celery and onion. Or, try this herby Green Goddess Tuna Salad for a twist on your favorite sandwich.

6. Pork

Pork is considered a red meat and a solid source of creatine, with 0.4 grams creatine per 3 ounces. Grilling and pan-searing are great ways to cook pork. Even though they involve high heat, they cook the meat quickly, which means the creatine is exposed to heat for a shorter time, so less of it breaks down. Just try to avoid overcooking or charring the meat, as that can lead to more creatine loss, says Pruteanu. For a quick weeknight dinner, you can create these Quick Gochujang Pork & Rice Bowls in just 20 minutes.

The Bottom Line

Animal foods, including beef, pork and fish, are some of the richest sources of creatine. Cooking at high temperatures or for long periods can lead to less creatine in your cut, so avoid overcooking or charring the meat. More importantly, make sure to cook your meats to a safe internal temperature. The USDA’s safe internal temperature recommendations include: 145°F for beef (steaks and roasts), pork and fish; 160°F for ground beef and 165°F for poultry.