Consuming Enough Creatine and Magnesium Through Your Diet

Consuming Enough Creatine and Magnesium Through Your Diet

We talk a lot about smart supplementation at Swing Stacks, and for good reason: most golfers aren’t getting the nutrients they need from food alone. That doesn’t mean supplements replace a balanced diet...they’re meant to support it.

Still, people often ask: “Can’t I just eat my way to the recommended daily amount?” Let’s look at two of the most beneficial nutrients for athletic performance: Creatine and Magnesium.

How much creatine do you need per day?

The typical maintenance dose of creatine is between 3–5 grams per day. You can technically get this through food, but it’s not easy.

Creatine in food sources

Creatine is found naturally in red meat and fish. Here’s how much you’d need to eat to get around 5 grams per day:

  • Beef: ~2 grams per pound

  • Salmon: ~2 grams per pound

  • Pork: ~2 grams per pound

That means you’d need to eat about 2.5 pounds of meat or fish every day to reach the standard dose. That’s a lot of food—and it’s why most golfers will benefit from creatine supplementation instead.

How much magnesium do you need per day?

Magnesium is more abundant in plant-based foods, but it’s still easy to fall short. The RDA for magnesium is:

  • 420 mg/day for men

  • 320 mg/day for women

Magnesium in food sources

Here are some of the most magnesium-rich foods and how much you’d need to eat to hit the daily target:

  • Pumpkin seeds (1 oz): 150 mg — about 3 servings

  • Spinach (1 cup cooked): 150 mg — about 3 servings

  • Black beans (1 cup cooked): 120 mg — about 3.5 servings

  • Almonds (1 oz): 80 mg — about 5 servings

It’s possible to get enough from food, but only if you’re eating a consistent, plant-rich diet. If your daily intake of nuts, seeds, legumes, and leafy greens is limited, there’s a good chance you’re missing the mark.

Why creatine and magnesium matter for golfers

Creatine supports strength, power, and endurance. Magnesium supports sleep, muscle recovery, hydration, and nerve function. Together, they form a strong foundation for golfers who want to feel better and play stronger.

That’s why we include both in our Swing Stacks supplement lineup—products designed specifically for golfers who want to improve their performance and recovery without the guesswork.

Want to find the right stack for your needs?

Take our free supplement quiz and get matched with your ideal stack in just a few clicks. We’ll help you find what your body’s missing, and skip what you don’t need.

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