Although, the results may not turn out to be the same for everyone, so stick to what works for you whenever you can. What Are Creatine Supplements. Have a look at my favorite creatine for vegans below and see which one fits your lifestyle best: This Transparent Labs creatine is my top choice because it uses other ingredients to enhance the effectiveness of supplementation and helps our body absorb it more effectively. It gives an excellent energy boost and more affordable than most brands in the market. Different studies were conducted on older individuals, which found that supplementing with creatine may improve memory, boost brain function, and protect them against neurological diseases, as well as reduce age-related muscle loss. Naked Nutrition’s creatine powder is easily one of the most beginner-friendly supplements in the market. Bioperine, on the other hand, is an absorption enhancer that makes each nutrient more bioavailable to your body, and this, of course, includes the nutrients within the supplement. Last but not least, if you decide to order this supplement, you can choose between unflavored and the three flavors: Strawberry Lemonade, Tropical Punch, and Blue Raspberry. Optimum Nutrition Creatine Powder is my second top pick for a vegan creatine supplement as it's guaranteed cruelty-free, highly effective for boosting strength, endurance and muscle mass gain. Creatine is a molecule naturally produced by the body. Creapure is IFS certified, indicating its high quality. Creatine monohydrate is commonly known to us as creatine supplement. And if it’s not for you, getting a full-refund is an option! This being said, more data is required to evaluate the long-term effects of creatine on blood sugar levels. This is a blend invented by Compound Solutions and is designed to help users overcome physical and mental stress, as well as increase power and performance. If not, you can contact the manufacturer if you want to make sure. That happens mostly because creatine provides your brain with additional energy and by increasing dopamine levels. It turns out that our body requires a considerable amount of ATP to perform brain-related tasks that require speed when processing data. Creatine is made in the lab using two key components; sarcosine (a salt) and hydrogen cyanamide (a synthetic compound). This premium performance creatine by Vegun Nutrition, and unlike the previously mentioned supplements, it’s actually more than just creatine. No fatigue, happiness. You can split this amount into four servings throughout your day. The creatine donates its phosphate group to the ADP to re-create ATP, which allows you to store more ATP and subsequently have more fuel to burn during training. Compare prices of creatine supplements on Amazon. Transparent Labs is not only a highly reputable company in the United States, but they’re also very transparent about every ingredient used on their products, including dosages. It is made by combining the two vegan creatine sources sarcosine and cyanamide together. If that happens, stick to 3-5g of creatine per day. And how effective is it? (That should be, you?). creatine is one of the safest supplements in the world, The 4 Best Planters For Avocado Trees in 2021, The 6 Best Vegan Low Carb Protein Powders in 2021, The 6 Best Vegan Vitamin D Supplements in 2021, The 10 Best Gelatin-Free Vegan Gummy Bears, The 5 Best Vegan Biotin Supplements for Hair Growth in 2021, The 6 Best Vegan Iodine Supplements That Actually Work (2021). It’s only composed of one ingredient with the highest quality, ensuring that you’re getting the energy boost you need for those intense workout sessions. Do you want to build muscle, strength, or athletic performance? According to the manufacturer, the Naked Creatine is the highest grade, fastest dissolving, and rapidly absorbed creatine monohydrate available. How Much Vegan Creatine Should You Consume? Ask your specific supplier if you’re uncertain. Unfortunately, creatine-rich foods are meat and fish, so as a vegan, you can only find creatine in purely synthetic creatine supplements. Summary: The Genius Brand uses a special blend of ingredients that are proven to help your exercise performance. This also means that you don’t need to do a creatine load because the supplement is effective in storing up creatine phosphate, unlike average creatine supplements. Summary: Whether you’re an athlete or just someone who needs a good workout boost, the Transparent Labs HMB is a solid choice that uses high-quality ingredients that complement each other’s effects. Keep in mind, “Cyanamide” is different from Cyanide. Luckily, there are plenty of quality supplementations available such as vegan creatine that are vegan and vegetarian friendly. Naked Nutrition is transparent and open on every level, Super fine creatine with high-absorption levels, PH-correct creatine monohydrate that your body can better assimilate and use efficiently. Put very simply, here’s how you can creatine load: If you’re not too adamant about taking 20 grams of creatine per day, the other way to go about it is by simply taking 3 to 5 grams of creatine per day until your muscles are loaded. Personally, I prefer an unflavored mix. For 5 days, you consume 20g of creatine to load your muscles; After that period ends, you reduce your intake to 3 to 5 grams of creatine per day. After 60 days, the group of weightlifters supplementing 7.5 g of Kre Alkalyn per day experienced an overall strength increase of 28.25% in comparison to the ones taking standard creatine. Also, ATP is the energy that stimulates almost every process in the body by hydrolyzing a phosphate group. According to the manufacturer, their formula contains 5 grams of Creapure creatine, 2,5 grams of Betaine, 2 grams of Peak 02, and 50 milligrams of Himalayan Salt. Creatine supplements can be useful in filling deficits of creatine in the human body. Feel free to read this article on some of the best vegan creatine supplements on the market. Is Creatine Vegan? Or even to lose weight? … However, each serving is about 2500 milligrams of creatine monohydrate, so you need to adjust if you want to do load up on creatine. Whenever you perform an anaerobic activity (such as lifting weights), your body’s preferred source of energy is creatine phosphate. Supplements – creatine can also be found in supplement form. Therefore, including a sodium-rich ingredient allows your body to better absorb and transport creatine throughout your blood system. If you’re in the gym trying to build muscle mass, then creatine is definitely useful. Still, when you compare the amount of servings between this and supplements of the same grade, the price on this one is unbeatable. For instance, a 12-week long study examined the effect of creatine on blood sugar levels after a high carb meal. ● Dissolves easily This being said, I believe as long as you follow a healthy plant-based diet, you shouldn’t need to supplement with creatine or any other supplement. The reason I say this is because some people may feel stomachaches, therefore they may not be able to take 20 grams per day. Once creatine enters the body (or is produced by the body), it first binds with a phosphate molecule to form creatine phosphate. This means that creatine supplements can have even more benefits for us, so it’s pretty much a no-brainer - get yourself some vegan-friendly creatine supplements. (1, 2). Although these chemicals are not fit for human consumption when isolated, when combined, a compound that is safe for human consumption is created. Despite being very tall claims, the powder holds up pretty well after I’ve tested it for a few months. Yes, and don’t forget to invest in a good vegan protein powder! Apparently, a key factor that influences several neurological diseases is the reduction of creatine phosphate in the brain. You can find every nutrient (required to build muscle) on a plant-based diet. What’s the point of paying $35 for creatine that contains the same ingredients and dosages as the one that costs $15? Creatine is a wildly used supplement that enhances athletic performance, especially for short bursts and weight lifting. In fact, numerous studies are proving that creatine can benefit: Plus, creatine does not only benefit high-level athletes, but it can also benefit average people. As meat is the best dietary wellspring of creatine, vegans frequently have lower levels. Optimum Nutrition – Great For Muscle Recovery, 7. The compound is mostly found in meat, poultry, and fish, so vegans and vegetarians often miss out on it. Creatine is a fuel source for the brain, says study author Michele Skelton, Ph.D., associate professor of health sciences at Stetson University in Deland, Florida. Let me know in the comments about some of the questions I’ve made. Summary: Most brands will often state their packaging that their product is vegan or vegetarian friendly. It uses Creapure, the most widely tested creatine form that’s proven to be effective and safe. Summary: Naked’s take on this popular exercise creatine supplement will help anyone achieve their fitness goals faster. Alright, that wraps up the article on vegan creatines, and also a quick guide on the benefits of creatine for people who desire to build muscle and strength. Nowadays, creatine is created synthetically in laboratories without the use of animals. And if you’re an athlete, you’ll be happy to know that this substance is under the Cologne List®, a catalog of products that have been tested and found to be free of banned substances. There are a few things you should consider before pulling the trigger on creatine. It’s a molecule that functions as an important energy reserve for our muscles to give them better and endurance and strength, among other benefits. Here’s the breakdown of all the benefits. Top 9 Vegan Probiotics For Optimal Health in 2021, Are Pop Tarts Vegan? Fortunately for vegans, synthetic creatine exists. Performance Lab Sport BCAA Review: Is It Effective? It uses a unique blend of ingredients that work together to aid in muscle repair and production. However, there really isn’t a consensus on this one. In fact, creatine may also help increase brain function by increasing dopamine levels and mitochondrial function. Though, if you want to take advantage of the muscle and strength building perks that come with creatine, that is fine to do so as well. Luckily, this problem can easily be remedied with vegan friendly supplements. Creatine is also a fuel source within itself. While our bodies can synthesize it, the amount produced might not be enough, especially if you lead an active lifestyle. Use limited time code WellGeek10 Code and get 10% off. Because creatine can increase levels of creatine phosphate, it may also be capable of slowing down the progression of these diseases. This includes ingredients not required to be on the label, such as  stevia and blue raspberry flavor. In fact, leading researchers who have studied creatine for several decades conclude that creatine is one of the safest supplements in the world. Most people get their creatine from food sources like poultry, seafood, and red meat. Keep that in mind when calculating your daily intake. Battle Ready Fuel is an excellent choice if you’re looking for a pure source without any other ingredients. They’re all vegan so if you’re looking for the best vegan Creatine you’ll find it there. Apparently, the short-term blood sugar response to a meal is an important marker for diabetes, and the quicker your body clears sugar from the blood, the less risk of diabetes you have. While I would love to hear what you have to say about any of the products we’ve recommended, I’d rather know the following: Because I’ve always been a gym rat, I’ve experimented with different supplements once upon a time. To better understand what this supplement does, we need to have a close look at each component and understand what they do: Betaine: A naturally occurring compound also known as trimethylglycine, or TMG. Adding carbohydrate or carbohydrate and protein to a creatine supplement increases muscular uptake of creatine. And I noticed an excellent boost in energy when I took it before a workout. Himalayan Salt: Creatine absorption is also dependent on having adequate sodium levels. Iodine. What I love the most about Naked Nutrition is their transparency. When you exercise, ATP is broken down to produce energy. (4, 5). KRE-ALKALYN EFX is a creatine monohydrate synthesized to pH 12. This Genius Brand product makes for an excellent post-workout creatine supplementation for women and men. Whether you’re looking to bulk up or cut a few pounds, this supplement can help you see the results of your hard work much faster. Therefore, the following short reviews about vegan creatine supplements are a compilation of all that information. As a result, individuals with vegan or vegetarian diets tend to have smaller reserves of creatine. Hence, creatine monohydrate powder is the safest option for vegans. Capsules can however contain gelatine. Hopefully, I can use this website as a channel to help you out on your own journey! These crystals then go through a centrifugal process that removes any unwanted residual particles. However, until I find compelling reasons to choose the $35 supplement, I’ll choose the better-valued one every time. Our Vegan Creatine is 100% Vegan-friendly, YES 100% powered by plant heroes! Since we don’t get as much due to our diet choices, is supplementation enough? About the author. Creatine is available in powder or capsules. Endless power. Its flavorless form opens up a lot of possibilities. Affiliate Disclosure Some studies even find that creatine vegan supplementation is more effective compared to their meat-based counterparts. However, this supplement is not the most affordable, and according to reviewers, the serving size is actually mislabelled. Many studies have been conducted with creatine and they’re pretty much established to be a safe supplement to take. Summary: Supplementation is not only effective, but it’s also proven to impart numerous beneficial effects for people on vegan diets. If you’re starting out on your supplementation, consider taking the steps below if you want to maximize the effects: Start off with an initial loading phase to increase your stores faster. If you’re on a mission to perfect your gym performance, adding creatine to your routine is a good start. Because phosphate is used as fuel, ATP becomes ADP (adenosine di-phosphate), and you are left with a rather useless byproduct created from ATP hydrolysis. And if you wish to know how much creatine you should take, then you should start to be familiar with the term creatine loading. It’s made in the kidneys and completed in the liver with the help of three amino acids: glycine, arginine, and methionine. So, if you want to save more money over time, this is probably the best option. When you think about supplements, the name Optimum Nutrition comes to mind. The regular non-vegan person does not need to supplement with creatine. Besides being able to produce more energy in the cells and enhancing your workout performance, it also aids your muscles by activating and boosting the formation of proteins that create new muscle fibers that lead to muscle growth. A 2010 study of 121 young women (71 of whom were vegetarian or vegan) had the subjects supplement with either 20 g of creatine per day (four doses of 5 g throughout the day) or placebo for five days (Benton, 2010). People who combined creatine and exercise had better sugar control than people who only stuck to exercise. If you want to get technical read this. It is the most researched and best-supported form of creatine with multiple studies behind it. Synthetic or Monohydrate Creatine is produced in laboratories by combining Sarcosine and Cyanamide. At baseline, the vegetarians had similar memory to the meat-eaters, but after supplementation, the vegetarians who supplemented with creatine had better memory than the meat … There comes the point in any vegan’s life where they hit a plateau with their muscle gains. Beta-alanine. As a result, you have a limited ability to continually perform at maximum intensity, because you essentially burn ATP faster than you can reproduce it. Betaine prevents the build-up of homocysteine. For example if you go for a sprint, the first few seconds probably feel amazing. ● Full5g of Creatine The theory regarding creatine loading is the following: Early on, you want to take more creatine so your muscles start storing creatine phosphate in greater quantities. (3, 4), However, when supplementing with creatine, you enable your body to have more ATP available due to the increase in creatine phosphate stores. So you’re only getting quality supplements instead of useless filler additives. Getting enough iodine is crucial for healthy thyroid function, which controls your metabolism. Most creatine is synthetically created and 100% vegan. No, not all Creatine is vegan. You can blend it with milk, water, or even other products without worrying about clashing flavors. Avoid those. Creatine supplements are typically vegan because they are synthetically created, using non-animal derived ingredients. This being said, this creatine contains 30 servings and is way more costly than the other supplements. The best type of creatine is creatine monohydrate. If your goal is to build muscle, strength, improve your performance, and boost up your recovery, then you may be wondering about how you should take creatine for the best results. Recommended Usage Information: Only recently, I was experiencing such a snag, but I’ve found a solution – vegan creatine. Genius Creatine Powder Monohydrate. What Are the Benefits of Taking It as a Supplement? Creatine vs. Whey Protein: Know the Difference! It uses a micronized form of creatine that’s more easily absorbed by our body and reduces stomach discomfort. But if you want to be 100% that products are not tested on animals, stick to the well-known vegan brands like the ones I listed above. Take 20g each day for 5 to 7 days. Transparent Labs Creatine HMB (Editor’s Choice) – #1 – Best Creatine, 2. Consume daily … For more mature individuals, using creatine for about 14 days effectively improved memory and concentration capacity. However, that’s because they include a little bit of meat in their diet, which allows them to consume and build up their creatine phosphate stores. It’s affordable and cost-effective. Save my name, email, and website in this browser for the next time I comment. The company guarantees that it will help boost your strength, muscle gain, and endurance. This premium performance creatine by Vegun Nutrition, and unlike the previously mentioned supplements, it’s actually more than just creatine. At the same time, there are also researchers suggesting that taking creatine at specific times may grant better results. Summary: This creaine supplement is one of the safest to use regularly, with creatine benefits backed by numerous scientific studies. Creatine is produced inside of your body and can also be consumed with meat/ fish or synthesized, vegan supplements. No other form of creatine has more than five studies, and enough evidence to support their effectiveness. Required fields are marked *. I was intrigued when a friend of mine who regularly uses it recommended it to me. Our Vegan Creatine has caused a real buzz around the nutrition industry since launch and has become one of the big hitters. Your email address will not be published. In fact, that’s one of the most mentioned aspects when you first glance at the reviews. Most people who use these products experience some bloating, but the micronized ingredient used by this brand helps alleviate that. They’re combined in a steel reactor, where they are heated under pressure to form creatine in crystal form. How can creatine increase performance? Several studies reveal that even 0.03g/kilo of the lean mass showed an increase in their muscle creatine reserves. Hey there! By going with the Optimum Nutrition brand, you know that the content is 100% micronized creatine monohydrate, with no weird fillers or substances added to the mix. It’s effective, affordable, and easy to blend in any drink. Transparent Labs Creatine: (Editor's Choice) As you can tell from the packaging, Transparent Labs … The easiest way to manufacture creatine is actually in a lab, which is why many creatine supplements are vegan friendly. ● HMB that synergizes with other components helps enhance overall strength and endurance If you’re looking for an effective product that’s 100% … MyProtein Creatine Monohydrate – Provide Energy And Good Value. is a personal blog of mine for sharing information and answering the never-ending questions as to does creatine work and other related fitness information. As we’ve mentioned earlier, creatine can increase the creatine phosphate stores in your body, which are used to produce ATP. So, the exercise and muscle-building benefits you could obtain from increased creatine phosphate stores are not there.eval(ez_write_tag([[250,250],'veganfoundry_com-medrectangle-4','ezslot_3',635,'0','0'])); This is where a creatine supplement may be highly beneficial. Creatine supplements have additionally been shown to enhance working memory in vegetarians, who typically have lower levels of creatine than omnivores (Rae et al., 2003), and to improve performance on tests of verbal and spatial memory in elderly individuals (McMorris et al., 2007). Well, the brand may be more reputable, and the contents may be purer, and the supplement may have been fully tested and is exempt from harmful properties. My favorite, however, is the one from Transparent Labs. They are open about the levels of heavy metal contamination in their product. I know athletes who use this product because of its effectiveness. Still, Optimum Nutrition is a brand you can trust with a fair amount of ease. Why should you do that? Also, because it increases water retention, your muscles gain more volume. Finally, the ingredients must be synthetically-made, because the only natural sources that contain creatine is both meat and fish. Apart from its main purpose of producing additional energy for our muscles, it can also: This substance has been researched for many centuries, with many studies that support its safety and viability for long-term use. Take a higher amount for one week before you go to the maintenance phase for your regular amount. But if you’re not in a rush, you don’t really need to. By supplementing with creatine, you are essentially storing more of that particular source of energy. Apparently, each serving amounts to 3 grams of creatine, and not 5 grams. Some creatines have a little amount of creatine and have a lot of fillers, sugars, and artificial ingredients. Do Vegans need Creatine? Conversely, creatine phosphate helps create adenosine triphosphate (ATP), a molecule your cells used for energy and all basic life functions. With 5 micrograms per serving to load your muscles, you have enough quantity for 4 months. . There are two methods of production, the first is extraction from animal products and the second is lab based. Maintain high levels afterward by taking creatine 3 to 5g every day. *This post contains affiliate links, which means I may receive a small commission, at no additional cost to you, if you purchase through these links. That process should take between three to four weeks. Compared to meat-eaters, vegans have been shown to have lower measured creatine levels, however, when they take supplements, they see a huge increase in muscle concentration. Besides, by holding more water, your muscles tend to look bigger and more pumped up. 5g per day of creatine is the standard dosage. That’s why people look for external sources such as supplements and creatine-rich foods. The Genius Brand offers a blend that uses different vegan creatine ingredients to enhance its effectiveness. However, in terms of athletic performance, there is insufficient evidence showing that Betaine can 100% improve athletic performance. ● Creapure is extensively tested for its effectiveness and is included in the Cologne List® If you choose to skip the initial step, maximizing your stores can take up to a month. People living on a plant-based diet can only get this substance in enough quantitiesfrom two sources: Summary: Our body uses a process to create its own reserves, but this isn’t enough to reap the full benefits. Creatine (vegan creatine)  is one of the most popular health supplements available. However, that shouldn’t sacrifice the amount of creatine it should have. And it’s micronized creatine form allows for better absorption and less stomach bloating. Depending on your preferences, you might benefit from using one over another: If you prefer to have all your money go to product quality over needlessly fancy packaging, BulkSupplements is a good choice. Am I showering creatine with too much praise when there is no creatine in a vegan diet. ● Expensive So, in terms of value, there are supplements that give you a better bang for your buck. Unlike other products, this one is backed by numerous studies that prove its effectiveness. In fact, it might even be more effective than conventional sources. I've set up this blog because I'm really passionate about veganism and living a more eco-conscious life. Summary: Optimum Nutrition is an excellent choice for athletes who are looking for a pure creatine supplement source that’s easy to mix. Taurine. Optimum Nutrition is another excellent vegan option if you’re looking for long-term muscle recovery. Battle Ready Fuel – Great Creatine For Workout, 6. | Privacy Policy | Terms and Conditions, What To Consider Before Buying Vegan Creatine, Transparent Labs Vegan Creatine (Editor’s Choice), Bulk Supplements Vegan Creatine (Best Budget Option), Improves High-Intensity Exercise Performance. In fact, one study found (over the period of 6-weeks), that participants who used creatine added 4.4 pounds (2kg) of muscle mass, on average, when compared to the control group. ● Fast-acting. However, now I just stick to pea protein, because I’m at a stage in my life where being more toned (and seeing abs) is more important than going for the most muscular appearance. It’s one of the few exercise and diet supplements in the market that’s actually backed by solid scientific research. According to the manufacturer, their formula contains 5 grams of Creapure creatine, 2,5 grams of Betaine, 2 grams of Peak 02, and 50 milligrams of Himalayan Salt. It’s cheap, available in both powder and capsule form (including veggie capsules), you … Most of us, however, get supplementation from the food we eat since it can naturally be found in meat-based products. Supplementing with creatine allows you to produce more ATP, allowing you to increase the intensity of your workouts, especially when it comes to short, fast, and explosive motions. If your answer was yes to any of the above then there is one supplement that can essentially help with all these points, the supplement in question is creatine. It also uses Magna Powder, which features a higher absorption rate, so you’re getting more bang for your buck. For instance, creatine reduced fatigue in athletes taking a cycling test and has been used to decrease fatigue when exercising at a high-intensity. ● Bioperine helps with supplement absorption Try out best vegan creatine today and enjoy the numerous benefits that it has to offer! However, this is the only study put out by the company, so we can only evaluate the results by taking a glance at the reviews. That’s the strategy most people follow, at least according to what I’ve observed. ● Free of additives Also, although you can easily find claims about creatine’s side effects and safety hazards, none of them are supported by actual research. In the end, you can perform better. Within its plain and simple packaging hides an effective supplement that any exercise nut can benefit from. I am personal trainer and semi-professional body builder! When a phosphate group is hydrolyzed, heat energy is given off and used to drive several processes, including muscle contraction. Flavored variants might be too sweet for some, NOW Foods – NOW Sports Nutrition, (new product).