Creatine has been a hot product across gyms and sports circles for decades. It isn’t just for weight lifters though. Lots of people are using creatine to enhance their workouts as well as a way to help stay active. But did you know there is a vegan version just for you? Vegan creatine is entirely free of animal-sourced products or byproducts and is the perfect solution for those looking for the same benefits. We’ll walk you through how vegan creatine is different and how it may support your exercise performance goals while sticking to a plant-based lifestyle.
On a chemical level vegan creatine is the same as animal-derived creatine, but the manufacturing process is what makes the difference.
The 100% Vegan Production Process
Vegan creatine is made without any animal products in a laboratory using only chemical processes. The most common method combines sodium sarcosinate with cyanomide. Sodium sarcosinate is an amino acid intermediate while cyanomide is an organic compound made up of nitrogen, carbon and hydrogen. Under strict conditions the two ingredients are reacted together to create creatine monohydrate. There is also a method that uses fermentation by specialized microorganisms which convert glucose and nitrogen into creatine.1 After fermentation the microorganisms are separated from the raw creatine. The raw creatine goes through several different treatment steps until pure creatine monohydrate remains.
Both of these methods create creatine that is free from animal-based sources but has the same benefits as the animal-derived supplements. There was a time when avoiding animal-based products was difficult, but not anymore thanks to these updated processes. You can still reap the benefits of creatine knowing you’ve stuck to your ethical and/or dietary choices.
Same Benefits, 100% Vegan Source
Vegan creatine is just as effective as dietary creatine that comes from animal-based sources with no real performance difference between the two.2Chemically they are exactly the same as well. That means vegan creatine offers the same muscle support benefits. Creatine is a great way to encourage cellular energy production during high- intensity workouts by keeping the ATP regeneration process going. It also helps sustain power output and muscle strength during exercise.
How Creatine Supports Your Performance Goals
Vegan creatine is a great exercise partner for several reasons.
Energy When You Need It Most
ATP (adenosine triphosphate) is the fuel that your cells depend on for energy. When muscles contract that ATP is broken down into ADP (adenosine diphosphate) to release energy. Creatine helps regenerate ATP by supporting the processes that turn ADP back into ATP. Exercise like weight training, sprinting or other high-intensity interval training routines are ideal for using creatine support.3 By maintaining muscle energy levels creatine helps support getting in those extra reps or pushing through to the next level.
Muscle Support and Recovery
When it comes to keeping your muscles going, creatine is key in a few ways. Scientists have linked creatine to the support of muscle protein synthesis.4When creatine concentrations increase, muscle cells begin to swell signaling for increased protein synthesis while mitigating muscle breakdown. After the workout creatine helps replenish ATP for faster recovery and promote muscle comfort.
Brain and Cognitive Function Benefits
Your brain is energy hungry and burns through ATP just like your muscles. Creatine supports the ATP regeneration cycle so there is a consistent supply of energy available for neurotransmission and neuro signal processing. Research suggests that creatine may play a part in feeling more focused and support overall brain function.5 Other research shows that creatine plays a role in improved cognition and memory function.6 Creatine helps make sure there is a good supply of ATP available to keep brain function running smoothly during exercise and everyday life.
Perfect Fit for Vegan Athletes
Creatine can play a supporting role in your exercise routine.
Filling a Common Gap in Vegan Diets
Creatine is commonly found in animal muscle and animal products where it is stored. Just like humans, animals need creatine to support the ATP regeneration cycle. Since plants don’t have muscles, they don’t store creatine. That’s why the only dietary source of creatine is animal-based food. Eating a plant-based diet means no source of dietary creatine. While the body can synthesize creatine from dietary sources, there usually isn’t enough stored to meet the demands of an active lifestyle. In order to help bolster your internal creatine production you can take arginine, methionine and glycine, which are all available as vegan supplements. These three amino acids are essential building blocks that your body uses to make creatine. There are also a variety of creatine supplements available to bridge the dietary gap and keep the body fueled up.
Complementing Your Plant-Powered Nutrition
A healthy plant-based diet is great for keeping fit and a creatine supplement is a great complement to that diet. It’s best to take a creatine supplement along with a meal that has carbohydrates and protein to help speed absorption. You can also take creatine right before exercising to load up your available supply or right after a workout to support muscle recovery. For better results you can pair creatine with protein powder so your body has both the energy it needs and the raw materials for muscle maintenance. Make sure to drink plenty of water as well since creatine pulls water into your muscles.
Getting Started with Vegan Creatine
If you are ready to give vegan creatine a try, here’s how to get started.
Dosage and Timing Made Simple
The common suggested creatine dosage is 3g to 5g per day.7 There are different approaches to dosage: loading phase and maintenance phase. When starting a creatine supplement routine some choose to “load” by taking an increased amount over several days.** A typical creatine loading phase consists of taking 20g to 25g per day for a span of five to seven days. Talk to your healthcare provider before attempting a loading dosage as the amount may vary by individual body conditions. Women may want to consider starting with a lower dosage and building up the amount over time.
A maintenance dose simply consists of the suggested daily dosage taken every day. This method takes longer to saturate muscle tissue with creatine but is considered safe for most adults. Try to take creatine at the same time each day to maintain muscle supply saturation, ideally just before or after a workout. On days when you are not exercising take creatine with meals for best absorption results.
What to Expect and When
By taking a daily maintenance dose you should start to notice a difference in your workouts within three to four weeks. Those who choose a loading dosage may see quicker results as soon as three to five days. Due to differences in baseline creatine levels, diet, exercise routine and individual body types the benefit timeline will vary. For example, those with lower amounts of stored creatine may see more improvement after taking a supplement. Keep your expectations grounded, creatine isn’t an instant muscle building product. What it does is support your body’s natural response to exercise so you can be at your best.
Choosing Quality Vegan Creatine
When it comes to picking the best vegan creatine supplement there are a few things to know. The most important is labeling that clearly states it is vegan or plant based. While you are reading the label, look for third-party certification from independent organizations. These certifications show that the product has been tested and meets certain standards of quality and purity. Make sure to read the ingredients, as gelatin is a common ingredient in many other supplements. You want a supplement focused on creatine as the main ingredient, but understand that certain supplements require fillers (like rice flour) for packaging into pills or capsules. A high-quality supplement will use quality ingredients from reputable sources with no artificial or unnecessary additives.
Making It Work for Your Lifestyle
It isn’t hard to make vegan creatine supplements part of your healthy living routine.
Mixing and Matching with Your Routine
It is easy to work creatine into your routine. Mixing creatine powder into your pre or post workout smoothie or shake is easily the most popular method. Great smoothie or shake additions include plant milk, berries, leafy greens, bananas or your favorite fruit juice. You can also sprinkle creatine powder into oatmeal, vegan yogurt, or even a stir-fry veggie rice bowl. Remember that consistency is important with supplementation, so try to use the same amount of creatine every day to maintain steady levels in the body. If you are on the road it might be a lot easier to take creatine capsules along with meals rather than lug a jug of powder in your luggage.
Addressing Common Concerns
Vegan creatine has a strong safety profile with extensive clinical research. 8 As long as the daily dosage recommendations are followed, vegan creatine is considered safe for most people.** Side effects are typically mild such as weight gain, occasional stomach discomfort and possibly an increase in thirst. Due to how creatine works in the muscles it is important to stay fully hydrated. Drink plenty of water all day long. Drink even more water during workout periods or whenever you are in the heat. While just starting using creatine you may feel bloated as your muscles take up more water, but the effect is short term as your body adapts.
Ready to Power Up Your Performance?
If you are looking for performance benefits, vegan creatine meets your needs the same way as traditional animal-based creatine while sticking to your plant-based values. It’s easy to add vegan creatine to your healthy living routine, just remember to be consistent in your usage. Stick to quality supplements that meet strict standards for best results. There are a number of vegan creatine options on the market, so it is easy to find one that best fits your lifestyle. Now get out there and be the best “you” you can be!
You be well, now.
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
**Contact your healthcare professional for advice if you take any other medications.
Sources
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6 Candow DG, Forbes SC, Ostojic SM, et al. Sports Med. 2023 Dec;53 (Suppl 1):49-65. Epub 2023 Jun 27. Erratum in: Sports Med. 2024 Jan;54(1):235-236. Read source.
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