Hopefully you all have been keeping up with our posts and by now know all about the benefits of creatine, if not, you can catch up here and here. Being that we tout creatine as one of the best supplements to add to your regimen, we constantly get the question, "can't you just get creatine from food?" The short answer is yes. The longer answer isn't quite so simple.
Creatine is found in various foods, such as beef, tuna, salmon, sashimi, rabbit, venison, elk, wild boar, ostrich, moose, buffalo and bison, to name a few. While the creatine content will vary upon the specific type of meat, by way of example, 1 pound of raw meat contains approximately 5 grams of creatine. Other red meats typically contain approximately 2-3 grams of creatine per pound of raw meat and 1 pound of fish contains approximately 4.5 grams of creatine.
It is recommend that the average person intake 5 grams of creatine daily. So while, yes you can get the 5 grams of creatine from meat, you would need to eat a lot meat which is not necessarily the healthiest option due to the high fat content of these meats and the expense. The truth is that the vast majority of people do not eat red meat or fish daily and even if they do, they likely aren't eating enough of it to meet their daily requirements. Additionally, all of the above examples are based off of raw meat, not cooked meat. And many studies show that creatine begins to degrade when cooked above 115 degrees. Therefore, the cooking of this meat automatically reduces the creatine content in the meat.
This is why so many people supplement with creatine as it ensures you are receiving your daily required intake of creatine. Luckily we've done the leg work and both our Refuel and Creatine Coffee contain 5g of creatine for your needs, so you can train harder, reach your goals faster, and recover quicker.