Vegan Creatine? Is There a Plant-Based Creatine Option?

On a vegan diet and serious about muscle growth… You’ve probably wondered: Is creatine vegan?

The answer: Yes and no.

Helpful, right? 😅

Well stay with me now…

Natural creatine sources are typically animal products (steak, tuna, all that stuff you’re not into), this makes it tricky for those who've gone plant based to tap into it.

But don’t worry, we’ve got a solution. And no we’re not about to tell you to blend up a kilo of spinach and hope for the best. In this article, we will break down everything you need to know about vegan creatine.

Creatine Recap

Before we talk plant-based creatine, let’s do a quick refresher.

Creatine is all natural! It’s stored in your muscles and utilised during high intensity exercise. This is what makes it such a stable for any athlete, gym goer, bodybuilder, whoever!

But here’s the catch: creatine is predominantly found in red meat and fish (but at low levels, making supplementation the best option regardless). So if you’re into vegan muscle building you won’t be getting it from your diet, but that’s fine…

That’s where vegan-friendly creatine comes in!

Because let’s be honest, vegan or not, we’ve all ran out of energy half way through leg day – and it IS NOT PLEASANT.

How Do Vegans Get Creatine?

From your diet? No chance.

Unlike protein, which you can get from lentils, tofu, beans, chickpeas, etc, if you ask “Do plants contain creatine?” the answer is a resounding “No!”.

However, the best vegan creatine supplement out there are just as effective as the animal derived ones.

 

Creatine: Best Supplements for Vegan Athletes

The most effective, safe and researched form of creatine is creatine monohydrate.

Good news: It’s totally vegan!

Despite what people may assume, the majority of creatine monohydrate vegan supplements are made synthetically in a lab (thank god for modern technology). This means: No animal products are involved! No cows, fish, no weird loopholes – just pure muscle fuel.

So when you’re picking out your vegan bodybuilding supplements go for a high-quality creatine monohydrate powder or gummies, keeping your eyes peeled for that vegan logo.

Do You Need Vegan Creatine?

So, should you bother supplementing with creatine if you’ve gone plant based? Is the juice worth the squeeze, or should you opt for other plant-based fitness supplements?

In short: Creatine for vegans is a great idea. A stroke of genius. A real no brainer.

Studies have shown creatine to:

• Boost muscle strength and endurance

• Improve exercise performance

• Speed up recovery

• Enhance cognitive function

Want a deeper dive into the above? We’ve broken down 20 studies on creatine here.

If you’re plant based, you probably have lower creatine stores than your meat-eating counterparts, so if you’re looking to combine a vegan diet and muscle growth, you should reach for a plant-based creatine option.

How To Do Creatine Right (for Vegans)

1. Choose a high-quality vegan creatine option. Look for monohydrate for best results.

2. Take 5g per day – this is the standard dose which most people can rely on for performance benefits.

3. Be consistent – this isn’t pre-workout! You won’t get instant energy. It will make 2-3 months of daily creatine to build up the levels in your system.

4. Drink plenty of water. Creatine works by pulling water into your muscles. So stay hydrated!

Summary

Vegan? Creatine should be a weapon in your arsenal.

It’s the simplest and most effective way to elevate your gym performance.

Creatine is the answer for plant based athletes looking to lump on lean muscle, kiss goodbye to that stubborn bodyfat, recover faster, lift heavier, and boost performance in general!

Upgrade your creatine today with our vegan creatine gummies.

New to creatine or used it before? How has creatine impacted your workouts? Still have questions? Let us know in the comments below: