Key Takeaways

Most people can get creatine from their diet by eating red meat, lean meats, and seafood.

The recommended daily intake of creatine from food is 3 to 5 grams.

Some benefits of creatine may include energy production, improved muscle strength and bone mass, enhanced cognitive function, protection against chronic disease, and lowered blood sugar.

Creatine is an amino acid (a building block of protein) that your body produces in small amounts, with an additional supply coming from diet. For optimal health, it's recommended to get 3 to 5 grams (g) of creatine from food daily, with typical sources being red meat, poultry, and seafood.

1. Beef

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Creatine: 0.5 g per 4 ounces

Beef is a red meat considered one of the most complete sources of pro

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