Creatine is a popular sports supplement gym goers use to improve performance and increase muscle mass. While you can take creatine supplements, you can also get creatine from several food sources.

So how do eggs affect your creatine levels?

In this article, you’ll discover how much creatine is in eggs and whether eating eggs will increase your creatine levels and help you gain more muscle mass.

Yes, eggs do have a creatine concentration in them.

However, it’s only trace amounts, and the likelihood is that you won’t be able to eat enough eggs to hit the amount of creatine your body needs.

Tips From A Trainer!

You get around 0.01g of creatine per 2 eggs. 

I know… not as much as you’d hoped, right?

While the human body can produce creatine, it's a low amount, and most creatine in our bodies is absorbed from food sources.

Meat is high in creatine, particularly steak (5g of creatine per 2lbs of uncooked beef), but you can get it from:

  • Chicken
  • Pork
  • Salmon
  • Seafood
  • Eggs
  • Dairy Products
  • And more…

If you want to increase your body’s creatine levels, it’s extremely challenging to do so from diet alone.

The recommended daily creatine dose is five grams per day (depending on your body weight), so you’d have to eat an entire kilo of red meat to get enough creatine.

Now, I love eating red meat, but come on… It will be virtually impossible (and expensive) to do this.

This is why creatine supplements are so popular.

Creatine supplementation allows you to build muscle quickly, recover faster, and have improved endurance. (Yeah, they’re pretty awesome, to be honest).

As you’ll be taking creatine supplements, your body’s ATP (Adenosine Triphosphate) is significantly increased, which has a positive influence on your energy levels. It’s stored in your muscles as creatine phosphate.

What Is Creatine?

An amino acid, creatine is stored in your muscles. By consuming more creatine, your body will have more energy for your workouts and cognitive function.

Think of creatine like a gun firing… a whole load of force comes out but is over in a flash.

The same happens with the creatine energy (ATP) in your muscles; you get a quick burst of energy, letting you lift heavier and with more power.

The more creatine in your muscles, the better your workout will be. I can vouch for this statement.

While you can eat foods with high creatine content, I’m a HUGE advocate of supplementing this nutrient.

Spilled Concret Creatine HCl Lemon Lime Powder

Will You Gain More Muscle By Taking Creatine And Eating Eggs?

Yes, you will gain more muscle. This is mainly because combining creatine supplements and a high-protein diet are perfect for gaining muscle.

If you’re looking for a good source of protein, you can’t go wrong with egg consumption.

They’re high in protein, contain trace amounts of creatine, and are a good source of vitamin D.

And eggs are highly versatile; you can prepare them in several ways.

  • Boiled eggs
  • Poached eggs
  • Fried eggs
  • Whole eggs
  • Egg whites
  • Scrambled eggs
  • And so on…

I mean, you could even go full Rocky Balboa and crack raw eggs into a glass if you really want.

(Been there. Done that. It’s not great. TRUST ME).

I much prefer cooking mine—poached or boiled egg for me, please.

While a high-protein diet is necessary to build muscle, creatine supplementation is also highly beneficial.

Scientific evidence shows using a creatine supplement significantly increases muscle mass in healthy individuals.[1]

If you suffer from kidney problems such as kidney disease, you should avoid taking the supplement as it might cause further harm. If you're healthy, go ahead and use the supplement.[2]

Are Eggs Good For High Creatinine?

The consumption of hard-boiled eggs has been shown to have no negative effects on creatinine levels in your body. And it’s unlikely that you’ll be developing CKD based on your consumption of eggs.[3]

So what is creatinine?

Creatinine is the byproduct of creatine phosphate from your muscles and occurs during protein metabolism.

Your muscle creatinine level is often governed by:

  • Age
  • Race
  • Gender
  • Body Size

So it can be difficult to know what high creatinine levels would look like for you.

In my opinion, unless you've got kidney damage or kidney infection or chronic kidney disease, I wouldn't worry too much about creatinine formation in your body.

Ok, but how do you keep creatinine levels down?

If you’ve got healthy kidneys and still want to reduce creatinine levels, there are a few things you can do.

  1. 1
    Eating fiber-rich foods
    Fiber regulates creatinine formation and will help to lower your kidney creatinine levels and helps keep your kidneys healthy.[4]
  2. 2
    Eat a protein-restricted diet
    Yeah… I don’t recommend this if you want to increase your muscle size, but I do understand it’s sometimes necessary for CKD patients.

If you avoid high-protein foods, your reduced protein consumption could help to slow down the loss of kidney function and reduce creatinine.[5]  

Does Preparing The Eggs Change The Creatine Amount?

Cooking your eggs will change the amount of creatine in the egg, but only by such a small amount, it wouldn't even be noticeable.

Eggs are an excellent source of protein. Bodybuilders have long been associated with eating egg whites to help keep calories low while maintaining a high protein intake.

What I will say is that separating the eggs so you have egg whites only and throwing the egg yolk away will leave you with fewer nutrients.

The egg yolk contains bioactive compounds such as vitamin D (and many others), which your body could benefit from.

However, when you discard the egg yolks, you’re also losing the minuscule amount of creatine found in eggs. So if you’re going to cook an egg, I’d keep it whole.

What about boiling or scrambling?

There have been some claims that boiling or scrambling an egg will change the creatine content. But I’m yet to see solid evidence to prove this notion. And until scientific research is produced, I can’t give a definitive answer.

Sunny-Side Up Egg On Toast

Common Questions About Creatine Levels In Egg

How much creatine is in 100g of eggs?

100g of eggs contains 0.01g of creatine, which is a trace amount. The best sources of creatine are meat, such as steak.

How much creatine is in a dozen eggs?

A dozen eggs contain approximately 0.06-0.1g of creatine. Again, these are trace amounts, so finding other good sources of creatine is recommended.

How much creatine should I take?

The serving size for creatine is around 5g per day. But this can vary depending on your body weight.

Does creatine contain calories?

No, creatine doesn’t contain any calories. You can take it without needing to worry about your calorie intake.

How Many Eggs Should You Eat For Recommended Daily Dose Of Creatine?

To reach the daily recommended dose of creatine, you’d need to eat hundreds of eggs per day.

It’s IMPOSSIBLE.

You'd even struggle to eat enough meat (which is naturally found to contain creatine) to hit the recommended amount, which according to scientific literature, as noted above, is around 5g per day.

Luckily, that’s where taking creatine comes in.

Creatine is excellent for your overall health and will help you gain muscle mass and improve performance.

Start taking creatine today and reap the rewards of the health benefits.

References: 

  1. https://www.mdpi.com/2072-6643/14/6/1255
  2. https://www.scielo.cl/scielo.php?script=sci_arttext&pid=S0034-98872019000500628&lng=en&nrm=iso&tlng=en
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315879/
  4. https://www.mdpi.com/2072-6643/14/20/4419
  5. https://www.kidney.org/atoz/content/ckd-diet-how-much-protein-right-amount
Miloš Lepotic

Miloš Lepotic

Miloš loves three things - science, sports, and simplicity. So, what do you get when you put the three together? A no-BS guy that's all about efficient workouts and research-backed supplements. But he also thinks LeBron's the greatest ever, so...