What Is Creatine?
Creatine is a combination of three amino acids, 95% of which are found in the skeletal system, with the remaining 5% found in the brain. Three separate elements come together to form creatine, L-arginine, glycine, and L-methionine, forming about one percent of the total volume of human blood found in the body.
Table Of Contents
- What Is Creatine?
- How Does Creatine Work in the Body?
- Where Does Creatine Come From?
- Endogenous vs. Dietary Creatine
- Types of Creatine
- What Are Creatine Supplements?
- Popular Vegan Creatine Supplements
- Where to Buy Vegan Creatine Supplements?
- What Foods Naturally Have Creatine?
- Benefits of Creatine Supplement / Why Should I Take Creatine Supplement?
- Frequently Asked Questions
- Final Thoughts
How Does Creatine Work in the Body?
Because creatine is found in the blood, it’s easily distributed to multiple areas of the body. The blood transports creatine to the necessary areas, mostly those that require fuel for high-energy activities. This includes the skeletal, muscular, and brain systems.
Creatine is stored and distributed as described above during times of need. During occasions of high-intensity athletic performance, increased physical and mental production, and other intense situations. This provides fuel to the body to endure these demanding situations, giving you the additional boost of energy you need to keep up with the competition.
Where Does Creatine Come From?
Creatine comes from two primary sources for human supplementation.
Extracted from Animals
Creatine is located naturally in the muscles and brain, but production via the liver, kidneys, and pancreas produces about 1 Gram per day. Those looking for a more natural source of creatine tend to get their primary intake through red meat and seafood.
Animal proteins from beef and other creatine-rich sources are one of the preferred methods for those supplementing. In addition, fish is another preferred source of creatine for those looking to up their daily intake.
However, both sources lack the significant levels contained in synthetic formulations of creatine.
Synthesized In Lab
The creation of synthetic creatine is a unique process that combines two items that act as organic compounds combining for the safe creation of creatine. Sarcosine and Cyanamide are the two primary ingredients in creatine, sodium salt, and white amid organic compounds, respectively.
These two elements are combined in a steel reactor and heated under intense pressure to form the crystalline version of creatine. Essentially, creatine for vegans is a perfectly suitable combination, considering the end result is a 100% organic compound.
Endogenous vs. Dietary Creatine
The endogenous consumption of creatine is the body’s intake of creatine via the production from the kidneys, liver, and pancreas. This creates a much lower creatine source, as only about 1 gram per day is produced through this method.
Dietary creatine, however, is the intake of creatine through dietary sources, such as red meat and seafood. This creates a much richer source of creatine for the body, allowing higher levels of ingestion and creating a more significant boost of energy.
Although these two forms are separate, one does help promote the other. When you eat rich sources of creatine, this boosts production via natural body sources, giving you a more optimal production of creatine all around.
Types of Creatine
Six separate forms of creatine exist, and the type you need may vary depending on the situation. Consider the following list before choosing a specific type of creatine.
Creatine monohydrate produces some of the most significant effects compared to other types. It’s created from a creatine and water molecule - normally. There are actually several ways to process this form of creatine. During certain occasions, the water is subtracted from the equation and the result is creatine anhydrous. If you’re looking to increase strength and muscle growth, this is likely the form of creatine you want.
Creatine Ethyl Ester
Some companies that distribute creatine claim that ethyl ester is better than other creatine substances. However, this is false. The truth is that this particular form of creatine is not nearly as efficient at increasing the overall muscular content you’re looking for.
Over the years, creatine hydrochloride has gained popularity, mostly because of “studies” released by manufacturers that point to its water solubility and effectiveness for workouts. However, no official documented research was ever released, making it difficult to recommend this form of creatine.
Supposedly, buffered creatine improves the stability of the product in your stomach. This also is thought to increase the potency and help avoid bloating and cramping. However, after a 28-day study, there were no significant advantages experienced through taking buffered creatine.
Liquid creatine is a pre-made form of the supplement, coming already premixed instead of a powdered form that you create yourself. Most modern research suggests this to be the most effective because the powder content is already dissolved.
Creatine Magnesium Chelate
When creatine as the word “chelate” attached to it, it means that magnesium is a part of the equation. Evidence shows that this is an effective form of ingestion. However, there’s no solid
What Are Creatine Supplements?
Creatine supplements are mixtures or compounds primarily consisting of creatine, taken to enhance physical performance. In addition, creatine supplements are efficient for boosting mental stamina and endurance and generally are consumed through powders mixed with some type of beverage.
Professional athletes, bodybuilders, runners, and just about any type of professional athlete can benefit from the use of creatine. One of the primary inquiries regarding creatine use is whether these supplements are safe for vegan/vegetarian use.
Are Creatine Supplements Vegan?
Creatine is a substance that the human body produces naturally. In contrast, creatine pills are often created synthetically and do not include any animal byproducts. Sarcosine and cyanamide, both organic compounds (and hence suitable for vegan diets), are commonly used in supplement formulations.
Check the supplement's packaging for a vegan certification or vegan label to ensure it's made entirely from plant-based ingredients.
When Are Creatine Supplements Not Vegan?
How do you know when you're dealing with non-vegan creatine? While most creatine is animal-product free, your supplement may include them in rare cases.
Vegans should exercise caution while taking capsule forms of creatine supplements. Gelatin, a common ingredient in capsules, is derived from pulverized animal bones and cartilage. Find out whether the creatine supplement you're considering has been tested on animals or if it contains any substances that aren't suitable for vegans.
Popular Vegan Creatine Supplements
Transparent Labs Creatine HMB
This product is free from anything artificial, even down to sweeteners and coloring. It's well-known for increasing endurance and enhancing lean muscle mass.
Optimum Nutrition Creatine Powder
This vegan and keto-friendly creatine is tested for banned substances and consists only of pure creatine monohydrate.
BulkSupplements Creatine Monohydrate
This popular creatine is used by bodybuilders worldwide and consists of only raw ingredients, including beets, turmeric, and ginseng root.
Genius Creatine Powder
This post workout supplement contains Creapure Monohydrate and Carnosyn Beta-Alanine SR, Natural Lean Muscle Builder, and other elements to craft an all-natural creatine mixture that's great for developing muscle.
Battle Ready Fuel
Contains a blend of leucine, isoleucine, and valine; helps reduce muscle soreness; Improves muscle glycogen recovery, and other effective processes that help during the muscle-building process.
Crazy Muscle Creatine Monohydrate Pills
Each tablet contains 1,667 mg of creatine monohydrate, AKG, and pyruvate. Extremely safe for a vegan creatine supplement that's highly effective.
NOW Sports Nutrition Creatine Monohydrate Powder
This supplement isn't just vegan but it's also kosher and completely steroid free.
Vedge Nutrition Creatine+
Created with Vegan Plant-Based Creatine Monohydrate Powder for energy and performance. All organic certified plant protein.
Kion Creatine helps reduce post-exercise fatigue, promotes boosts in athletic performance, and supports increases in muscle mass and strength, all with a vegan creatine ingredient list.
Where to Buy Vegan Creatine Supplements?
Vegan creatine supplements are available from a number of different sources. Smaller distributors are available online that sell wholesale quantities and priced creatine supplements. In addition, larger retail stores like Vitamin Shoppe are an option, although these sources are usually much more expensive.
What Foods Naturally Have Creatine?
A large number of foods exist that have naturally high amounts of creatine.
Plenty of red meat products are high in creatine. This includes beef liver, different cuts of steak, blood sausage, cow tongue, hot dogs, beef cheeks, and beef heart.
Seafood is another potentially rich source of creatine. Salmon, herring, tuna, and cod, have always been go-to sources for those looking to naturally supplement creatine.
Certain types of poultry also provide an all-natural source of creatine. Chicken breast is one of the richest sources, although it is found in other types of poultry.
Benefits of Creatine Supplement / Why Should I Take Creatine Supplement?
Boosts Brain Function
You'll find that creatine does an excellent job at boosting your brain function and overall cognitive performance.
Boosts Energy Levels
Your overall energy levels spike significantly when you take creatine. Creatine supplements provide the body with vital elements it needs to perform at a high rate.
Lowers Blood Sugar Level
Lowering your blood sugar also helps you lose weight. Those with diabetes often find relief in leveraging the power of a diet high in creatine.
Significant injuries can be avoided thanks to a creatine regimen. They provide the muscles with the elements they need to repair and rebuild after injuries and substantial activities.
Boosts Recovery After Exercises
Your muscles and body need time to recover after an intense workout. Creatine helps your body recover faster after a significant workout period, allowing for new growth and development.
Increases Muscle Mass
Because of the way creatine acts on muscles, you're able to increase your muscle mass faster by supplementing creatine. This is from a direct effect and an increase in energy.
Frequently Asked Questions
Do vegans have lower creatine levels?
Yes. Typically vegans have lower natural creatine levels because they lack a diet that contains the most vital ingredients to promote the natural production of creatine. However, this is can always change due to supplementing or a change in diet.
Is creatine dairy-based?
No, creatine is not dairy-based. It's actually the opposite because it's considered vegan-friendly.
How much creatine does our body needs daily?
Your body needs around three to five grams of creatine a day to operate at a healthy level.
What should I consider before buying creatine supplements?
Prior to purchasing creatine, decide what your plan is. Do you want to maintain, do you want to lose weight, or gain muscle? This is extremely important considering a large window exists for creatine doses and their effectiveness. It's also important you do research with your doctor and individual creatine products.
Creating causes muscle cramps, strains, pulls, and potential weight gain.
What is the best time to take creatine?
It's best to take creatine immediately before or immediately after a workout. This produces the most optimal results.
Does creatine make vegans fat?
This depends on what you take with the creatine and your diet. Overall, creatine should create a stronger, more solid vegan, and not a fat one. However, this is heavily dependent on the rest of your lifestyle habits.
Should I take creatine on rest days?
You should take creatine on rest days. However, it's never a bad idea to skip some days either. Even if you fail to take creatine every single day, it's still maintained at high levels if you have a normal regimen.
Can I mix creatine with protein?
Taking both is safe and incredibly effective. There's no evidence suggesting otherwise, and plenty of active people supplement with both.
Can beginners take creatine?
Yes, beginners can absolutely take creatine. However, as with any other supplement, the initial dose should be small and increased as tolerance becomes apparent. Analyze the effects first and consult with your physician regarding any increases.
Is creatine vegan? Yes, technically, it is. Are creatine supplements good for vegans? In theory, yes, but it's always important to do your homework. Assuming it's a safe, reputable supplement, these products can be excellent ways for vegans to replace vital items they need that allow them to gain weight and build muscle mass that might not otherwise be possible due to dietary restrictions. Once again, consult your physician anytime a regimen is started, and analyze your results early before deciding to increase any supplement.