While eggs may appear to be a source of creatine since they are an animal product and they are high in protein, they do not contain any creatine.
While eggs are a highly nutritious food, they are not considered a significant source of creatine. The average egg contains only a small amount of creatine, approximately 0.01 grams per 100 grams of egg weight. This amount is relatively low compared to other sources of creatine, such as meat and fish.
However, the creatine content in eggs is relatively low compared to other sources like meat and fish. On average, a large egg contains approximately 0.01 grams of creatine. While this may seem insignificant, it can still contribute to your overall creatine intake, especially if you consume multiple eggs per day.
Many studies have shown that a significant increase in fibre intake led to lower creatinine levels in the body over a period of time. Fibre can be found in a lot of foods, including fruits, vegetables, legumes, pulses and whole grains.
Most studies, however, have noted only a small increase in creatinine levels even with doses ≈20 g/day. Although taking creatine may increase creatinine levels, long- and short-term studies have found that creatine doses ≤10g/day don't impair kidney health in people with healthy kidneys.
Are eggs high in creatine? While eggs may appear to be a source of creatine since they are an animal product and they are high in protein, they do not contain any creatine.
For example, a 2lbs steak only has about 5 grams of creatine in it. Not the best pre-workout snack, and I know I would personally not be able to handle that much protein in my stomach. You would also need to account for the calories that the steak has as well.
Depending on the exact cut, chicken offers between 300 and 500 mg of creatine per 100 grams. This amount is similar to the creatine levels found in red meat . Research shows that we can expect to find around 850 mg of creatine per 200 gram serving of skinless chicken breast .
Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Creatine is possibly safe when taken long-term. Doses up to 10 grams daily for up to 5 years have been safely used.
Taking in high amounts of creatine (more than 25 grams per day) is more likely to cause side effects like bloating and gastrointestinal distress. The good news is that taking more than 25 grams of creatine per day is not likely to be harmful; it's just uncomfortable.
Reducing protein intake
According to a 2014 study, eating cooked red meat may increase levels of creatinine. Red meat is muscle tissue, which naturally contains creatine, and cooking causes the creatine to break down into creatinine.
Rhabdomyolysis (breakdown of skeletal muscle tissue) and sudden kidney failure was reported in one case involving an athlete taking more than 10 grams daily of creatine for 6 weeks. People with kidney disease, high blood pressure, or liver disease should not take creatine.
Meat has a high creatine content, particularly steak (5g of creatine per kg of uncooked beef), chicken (3.4g/kg), and rabbit (3.4g/kg). Eggs and fish are also good sources of creatine. Still, it's very unlikely you're eating enough meat to not want to supplement. The recommended daily creatine dose is five grams.
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.
Since vegetables, grains, nuts and pulses do not contain creatine, vegetarians are more likely to have suboptimal levels than meat eaters.
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.
Bodybuilders sometimes consume up to 15 eggs a day and while egg yolks are good for the reasons mentioned above, consuming too many of them is not recommended at all. Overconsumption of egg yolks will cause your bad cholesterol to skyrocket.
0.45g of creatine per 4oz serving
Tuna comes in as our final creatine rich food at 0.45g per 4oz.
Last Updated: There is no convincing evidence that creatine can increase your testosterone levels. Creatine is known for reliably improving physical performance. Less commonly, it has also been marketed as a testosterone booster.