how much creatine is in ground beef

Beef has about 1 gram of creatine for every 1 to 2 pounds of meat, according to Quinnipiac University. You’ll also get about the same amount of creatine in pork. One 3-ounce serving of beef has about 0.2 gram of creatine.

7 Foods High in Creatine

Beef, referred to as red meat, is the meat of cattle.

Beef is an excellent food source of protein, amino acids, and creatine, making it one of the best foods for building muscle and improving exercise performance [12]. Since beef is a rich source of heme iron, beef can also prevent the development of anemia. Anemia is an iron deficiency that causes you to feel tired and weak [12].

Beef nutrition facts: 3.5oz serving of broiled ground beef (10% fat) [12]

  • Calories: 217
  • Protein: 26.1g
  • Fat: 11.8g

Beef contains the highest quality of protein and amino acids that you can consume. It is also rich in vitamins and minerals such as vitamin B6, vitamin B12, zinc, selenium, iron, niacin, phosphorus, and bioactive substances such as taurine and glutathione [12].

how much creatine is in ground beef

Beef contains the highest amount of dietary creatine compared to other foods. Beef cuts contain an average of 4.5 grams of creatine per kilogram of meat [8]. The amount of creatine in beef varies by muscle or organ.

  • Steak – contains 5 grams of creatine per kilogram of meat [7].
  • Top Loin – contains 2.93 grams of creatine per kilogram of meat [6].
  • Round Tip – contains 2.95 grams of creatine per kilogram of meat [6].
  • Ground Beef – contains 2.53 grams of creatine per kilogram of meat [6].

Poultry is a term that refers to domesticated fowl that are raised for meat and egg production, such as chickens, turkeys, geese, and ducks [13]. Chicken is the most commonly consumed meat in the United States [13].

Chicken nutrition facts: 4oz serving of boneless, skinless, chicken breast [15]

  • Calories: 136
  • Protein: 25.4g
  • Fat: 2.96g

Poultry is high in protein and contains all nine essential amino acids [13]. It also contains notable amounts of vitamin B6, vitamin B12, selenium, phosphorus, thiamin, riboflavin, and niacin [13].

Creatine content in poultry varies by bird and portion of meat.

  • Chicken Breast – contains 2.21 grams of creatine per kilogram of meat [6].
  • Chicken Thigh – contains 2.51 grams of creatine per kilogram of meat [6].

Turkey and Cornish hens are also mentioned to be excellent sources of creatine. However, the exact amount of creatine from those sources is unknown.

Pork is meat from pigs. Pork meat is the most consumed meat in the world [14].

Like other meats, pork is also an excellent source of protein and all nine essential amino acids [13]. As it is a high-quality protein, it also promotes the benefits of increasing muscle mass and improving performance [14].

Pork nutrition facts: 3.5oz serving of ground pork [14]

  • Calories: 297
  • Protein: 25.7g
  • Fat: 20.8g

It is also a rich source of thiamine, selenium, zinc, phosphorus, iron, Vitamin B6, vitamin B12, and Niacin [14].

Pork contains an average of about 5.0 grams per kilogram of pork meat [8]. The exact content of creatine in pork varies by the cut of meat.

  • Top Loin – contains 1.88 grams of creatine per kilogram of meat [6].
  • Ground Pork – contains 1.79 grams of creatine per kilogram of meat [6].
  • Bacon – contains 1.23 grams of creatine per kilogram of meat [6].

Dry-cured ham, pork heart, and pork liver are also mentioned as excellent sources of creatine. However, the exact value of creatine in those meat selections is unknown.

Sheep meat is also considered red meat, which like beef, is rich in heme iron [16].

Sheep meats are classified into two types, lamb and mutton. Lamb meat comes from sheep slaughtered before 12 months of age, and mutton meat comes from sheep slaughtered after 24 months of age [16]. Lamb is generally much more tender meat than mutton.

Lamb nutrition facts: 3.5oz serving of roasted lamb meat [17]

  • Calories: 258
  • Protein: 25.6g
  • Fat: 16.5g

Lamb and mutton are high in protein and contain all nine essential amino acids [17]. They are also rich in vitamins and minerals such as iron, phosphorus, niacin, vitamin B12, selenium, and zinc, and bioactive nutrients such as creatine, taurine, and glutathione [17].

The exact amount of creatine in lamb and mutton is unknown. But, as it is red meat like beef, the content of creatine is expected to be approximately 4.5 to 5 grams per kilogram of uncooked meat.

Some fish varieties are excellent sources of creatine. Fish is an excellent source of protein, omega-3 fatty acids, thiamine, selenium, vitamin D, and creatine [19].

Salmon nutrition facts: 3.5oz serving of cooked wild salmon [18]

  • Calories: 182
  • Protein: 25g
  • Fat: 8g

Tilapia nutrition facts: 3.5oz serving of cooked tilapia [20]

  • Calories: 182
  • Protein: 26g
  • Fat: 3g

Catfish nutrition facts: 3oz serving of cooked catfish [29]

  • Calories: 89.2
  • Protein: 15.7g
  • Fat: 2.4g

Cod nutrition facts: 3oz serving of cooked cod [30]

  • Calories: 71.4
  • Protein: 17.3g
  • Fat: 0.2g

Creatine content in fish varies by the variety of fish.

  • Salmon – contains 2.66 to 4.5 grams of creatine per kilogram of meat depending on if it is farmed or wild salmon [6, 8].
  • Herring – contains 6.5 to 10 grams of creatine per kilogram of meat [8].
  • Cod – contains 3 grams of creatine per kilogram of meat [8].
  • Catfish – contains 2.81 grams of creatine per kilogram of meat [6].
  • Tilapia – contains 1.80 grams of creatine per kilogram of meat [6].
  • Tuna – contains 4.0 grams of creatine per kilogram of meat [8].

Wild game meat is classified as any meat that is undomesticated and wild instead of farm raised. Venison (elk or deer), bison, and rabbit are the most commonly consumed game meats.

Both venison and bison are rich in protein, iron, zinc, selenium, and B vitamins [22].

Venison nutrition facts: 3 oz serving of cooked venison [21]

  • Calories: 159
  • Protein: 22.5g
  • Fat: 7g

Bison nutrition facts: 4 oz serving of cooked bison [22]

  • Calories: 124
  • Protein: 17g
  • Fat: 6g

The exact amount of creatine in wild game meats has not been calculated, but since they are red meats, it is safe to assume, in comparison to beef, that they contain a sufficient amount.

Milk itself is a poor supply of creatine, only containing 0.1 grams per kilogram of milk [8]. However, various cheeses are excellent sources of creatine. Cheese can be an excellent dietary source of creatine if you are vegetarian and do not eat meat products.

While the exact amount of creatine in cheese has not been clinically calculated, cheeses like parmesan, Romano, gruyere, swiss, edam, and gouda are estimated to contain between 2 to 3 grams of creatine per 100 grams of cheese.

It is important to note that the creatine amounts measured in most meats are measured when the meat is raw (2). When meat is cooked, it can lose up to 30% of its creatine content, especially through the lost liquid during the cooking process (2). Overcooking can also completely destroy creatine in meats, especially in steak (8).

Another important consideration is that the measurements of creatine containment in meat are in grams of creatine per kilogram of meat. One kilogram of meat equals 35.274 ounces of meat. This is well over the weekly serving guidelines for protein consumption. The USDA recommends 26 ounces of protein per week from meat and poultry and 8 ounces of protein from fish per week (22).

There are many products available for the supplementation of creatine into the body. Liquids, powders, tablets, gel caps, effervescent tablets, and even chewing gums are being used as a delivery mechanism of creatine. Creatine has been known about for 160 years, and was first used as a supplement in World War I by German scientist. It was given to German soldiers to reduce fatigue in combat.

Creatine is an amino acid, with the chemical name methyl guanidine-acetic acid, that can be converted into the phosphocreatine. Phosphocreatine is storage mechanism muscle cells use to regenerate the cells primary source of energy adenosine triphosphate (ATP). Phosphocreatine has the ability to react with adenosine diphosphate (ADP), a byproduct of muscle contraction, and convert ADP to ATP for immediate energy.

Creatine can be synthesized in the liver, kidney, and pancreas from the three common amino acids Arginine, Glycine and Methionine. This involves a reversible transfer of an amidine group from arginine to glycine to form guanidinoacetic acid. An irreversible transfer of a methyl group then follows up this step from S-adenosylmethionine to the guanidinoacetic acid to form creatine. When creatine is obtained in the diet this mechanism is suppressed. Creatine can also be located in the diet from milk, steak and some fish. Beef, pork, tuna, salmon, and cod all contain between 1.4 to 2.3 grams of creatine per pound. Herring contains the most creatine at 3 to 4.5 grams per pound. Recently creatine supplementation has become an issue as a performance enhancing product.

Creatine should not and could not be banned form athletic competitions. An athlete who consumes creatine can only hold about five grams of creatine per kilogram of muscle and this amount could be obtained through eating large quantities of meat and fish. The same waste product of creatine, creatinine, would be excreted in the urine and the competitor could not be excluded from competition. Creatine, one of the most widely known and used products has no immediate detrimental side effects. It has been one of the most widely analyzed and researched natural supplement and no evidence has been found that supplementation of this product, along with a well balance diet, is harmful. When one supplements with creatine it is necessary to drink plenty of water making sure not to put strain on the kidneys.

The amount of creatine per person varies depending on the persons weight and muscle mass. An average male weighing 160 pounds would have about 120 grams of creatine in their system. 95%-98% of this creatine would be stored in muscles and the other 2%-5% would be found in the brain, heart and testes. About two grams of creatinine, the waste product of creatine, would be excreted per day and half of this amount would be from liver synthesis. The other half would be from that persons diet. Many producers of the creatine supplement insist on loading with creatine for the first week. This loading dose could be as much as 20 grams per day. It has been shown that there are not great gains in strength, muscle mass, or indurance for those who load compared to those who dont load. The loading phase probably is just a scheme for the producers of the product to make more money. The recommended dose of creatine supplement is 5 grams per day. Creatine should be taken in cycles, meaning that it should be supplemented for a period of time and then that person should take a break from the supplementation.

How is Creatine Used?

Without getting deep into the science of how creatine works, here is a basic overview. Muscles need energy to function. ATP is the body’s energy source that muscles use to contract. When a muscle uses the energy from ATP, the ATP molecule is broken down into ADP [8]. High-intensity exercise, such as resistance training, causes ATP to be used very quickly, which onsets muscle fatigue [8]. Creatine is then used to resynthesize ADP back into ATP for re-use [8]. Thus, reducing muscle fatigue.

When creatine is used, the stored amounts of creatine in the body need to be replenished either through synthesis or diet. About half of creatine replenishment is from synthesized creatine [8]. To fully replenish the amount of created used by the body, creatine must be consumed [2].

The average adult needs between 1 to 3 grams of creatine stored in their body for functioning, whether the creatine is synthesized or from dietary sources [5]. Athletes require larger amounts. The International Society of Sports Nutrition suggests that athletes consume between 5 and 10 grams of creatine each day to maintain their body’s creatine stores [5]. You can calculate how much creatine you need to consume by using this calculator.

Beef has about 1 gram of creatine for every 1 to 2 pounds of meat, according to Quinnipiac University. You’ll also get about the same amount of creatine in pork. One 3-ounce serving of beef has about 0.2 gram of creatine.

FAQ

How much meat is 5g of creatine?

A 2-pound steak only has about 5 grams of creatine in it. Five grams of the supplement form of creatine fit in a teaspoon. Thus, supplementing with creatine allows us to significantly increase the creatine levels in our cells without the burden of eating large quantities of meat.

Is ground beef high in creatine?

Beef, pork, tuna, salmon, and cod all contain between 1.4 to 2.3 grams of creatine per pound. Herring contains the most creatine at 3 to 4.5 grams per pound. Recently creatine supplementation has become an issue as a performance enhancing product.

How much creatine is in 100g of ground beef?

In fact, beef typically contains 350mg creatine per 100g (35). The health benefits that creatine bring include; Improved exercise performance.

What foods are high in creatine?

To increase creatine levels naturally, focus on eating foods rich in creatine. The most potent sources are animal products, such as red meat (beef, pork), poultry (chicken, turkey), and fish (tuna, salmon, herring). For example, 1 pound of raw beef or salmon provides about 1-2 grams of creatine.

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