Creatine

Creatine is found almost exclusively in meat and fish. It is very sensitive to heat, though, so most of it is lost during cooking.

One would have to eat 500 g raw meat or fish every day to ingest the optimal amount of creatine. Since this is not realistic, supplementation with creatine is both prudent and advisable.

Vegetarians and vegans do not get any creatine from food sources. Creatine levels in blood plasma are very low in these populations.

Creatine content of different foods (unprocessed)