Should I Use Creatine?
Sportspeople often inherently have a competitive nature, so many look for other ways, including dietary supplements like creatine, to gain an advantage over their competitors. In this science-based review, we’ll look at the evidence behind creatine use, with particular attention to plant-based, vegan and vegetarian athletes, to help you decide if creatine might be helpful for you.
Supplements can certainly be a legitimate part of an athlete’s preparation, when used appropriately and responsibly. There are countless examples in sporting history where the difference between first and second place comes down to hundredths of a second, or where the slightest extra bit of power can help a rugby player tip the balance and move a ruck or maul forwards. It’s instances like these where anything that can give you a slight edge could make all the difference.
However, as with any topic around nutrition - especially with plant-based / vegan / vegetarian nutrition - there are a lot of conflicting messages and confusion around creatine use. So I want to cut through all the noise and show you what the body of evidence tells us about creatine’s safety, efficiency, and any potential drawbacks.
What is creatine?
Creatine’s a natural organic compound, made in the body, primarily by the liver and kidneys. It’s mostly found in the skeletal muscles, where it exists in the forms of free creatine and creatine phosphate, which act as important storage forms of energy - it facilitates the recycling of ATP, which can be thought of as the energy currency of our cells.
The body produces creatine using the amino acids glycine, arginine, and methionine. So, as long as you’re getting enough of these amino acids in your diet (which, as long as you’re eating a balanced vegan or vegetarian diet, you will be) you’ll be making sufficient amounts of creatine for healthy functioning yourself. Still, meat-eaters get some additional creatine through the diet - an average of around 2g per day (1). This makes sense, given that creatine is found primarily in muscle tissue, including those of other animals. By comparison, the dietary intake of creatine in those following a vegan or vegetarian diet is negligible. This is why lower concentrations of creatine are often found in the blood and skeletal muscle of those on a plant-based diet (2).
Is Creatine Effective?
There’s been considerable amounts of research conducted on creatine supplementation over the last two decades. Meta-analyses show that taken in supplement form, creatine can provide benefits in two ways: firstly, by significantly increasing muscle creatine stores, it can improve performance in high intensity, short-duration exercises (such as weight training and the interval-style anaerobic power required in many team sports) (3). Secondly, supplementation has also been shown to improve adaptations to training, leading to greater gains in lean muscle mass, strength, and power over time (4). This is likely through several specific mechanisms that favour an anabolic (muscle building) environment, as well as due to the higher metabolic demand created by the more intensely performed training sessions (5).
Is Creatine Beneficial When Following a Vegan or Vegetarian Diet?
Because vegans and vegetarians tend to have lower baseline muscle creatine levels, evidence shows that those on a plant-based diet can respond even better to creatine supplementation than omnivores. For instance, a study looking at vegetarian and non-vegetarian responses to creatine supplementation while training showed that, as expected, all participants taking creatine had greater increases in creatine stores, muscle strength, and whole-body muscle mass than those in the placebo groups. But, interestingly, the vegetarian subgroup supplementing with creatine had a significantly greater increase in creatine stores, whole-body muscle mass, and total work performance than the non-vegetarians who also took creatine (6). So, it’s often suggested that plant-based athletes taking part in strength training or sports with explosive movements can benefit the most from regular or periodic creatine supplementation.
What are the Best Dosage and Timings for Creatine?
A commonly used protocol is to follow a high intake (20-30g a day) during ‘loading’ phase for about a week, followed by a lower ongoing ‘maintenance’ dose of 3-5g a day. The loading phase is designed to quickly saturate creatine stores in skeletal muscle, and once saturated, the lower 3-5g daily intake can maintain these levels. The loading phase can be omitted, and a daily intake of 3-5g a day will also lead to the same increases in muscle creatine levels over time, but it may just take a little longer (3-4 weeks) to maximise your stores (7).
Timings-wise, it doesn’t seem too important. Some research shows that consuming it shortly after resistance training is slightly more beneficial for increasing muscle mass compared to supplementation immediately before training (8). Probably of greater importance would be consuming creatine at the same time as carbohydrate and/or protein sources, as this seems to promote uptake into skeletal muscle by around 25% (9). So adding it to a carbohydrate- and protein-rich smoothie after your workout could be a great option.
Is Creatine Safe?
Most statements about the health or performance enhancing effects on the labels of many products are not backed by clear scientific evidence. Because of this, institutions such as the American College of Sports Medicine and the Australian Institute of Sport have created systems to classify supplements according to their effects on performance based on confirmed scientific evidence (10). And creatine makes it into the highest category, because there’s now so much scientific evidence that it’s both safe and effective (when taken in the appropriate amounts and in the right setting).
Creatine’s not screened for or banned by the World Doping Agency, International Olympic Committee, or the NCAA. It’s now widely used among recreational, amateur, and professional athletes, for example an estimated 37% of English professional footballers say they use creatine (11).
In fact, the International Society of Sports Nutrition (ISSN) released their official position stating that on the mass of evidence, creatine supplementation is not only safe, but has been reported to have a number of therapeutic effects (12). For instance, in a study specifically designed to assess its safety, American football players supplemented with creatine for 21 months and were assessed using 69 health markers, including kidney function, muscle and liver enzymes, metabolic markers, electrolytes, and blood lipids. Those supplementing had no difference in risk factors for any of the health markers (13). In fact, creatine users experienced fewer incidences of cramping, heat illness/dehydration, muscle strains, and total injuries than those not taking creatine (14).
Still, I would only recommend using creating if you are a.) taking your training seriously (it won’t provide any benefit if you’re not strength training at least a few times a week); b.) are already consuming a well-balanced and performance enhancing diet; c.) are knowledgeable about appropriate use of creatine; and d.) do not exceed recommended dosages. Also, if you’re an endurance athlete, taking creatine will not provide any beneficial effects on aerobic performance (15). In fact the opposite may be true – it can be detrimental in events where body mass must be moved against gravity (such as jumping athletic events) or when a specific body mass needs to be reached (16).
IS CREATINE VEGAN?
The short answer? Yes, creatine is vegan. In its supplement form, creatine is made in a lab using two key ingredients: sodium sarcosinate (like salt but slightly sweet in taste) and cyanamide (an organic compound).
These two ingredients are heated and pressurised in a large reaction vessel. This creates a liquid which is then cooled and purified by centrifuge, which spins out any impurities, before being vacuum dried to become crystalline creatine, then milled into a fine powder to make it easier to dissolve in water. So, both of these ingredients are vegan, and the processes used to transform them into creatine powder involves no animal products.
What Form of Creatine Should I Use?
Creatine monohydrate is the most extensively studied and clinically effective form of creatine, so if you do choose to try creatine, this would be the safest option. Look for this in its pure form, rather than mixed with a variety of other ingredients as is sometimes found in commercial sports products. There are several brands certified as vegan by The Vegan Society and some that are third party tested for quality and purity which is advised.
The Take Home Message
Creatine isn’t for everyone - endurance-based athletes don’t need to consider it, nor does anyone who’s not frequently strength training and looking to build muscle strength and size. Also, please remember that creatine and other ergogenic aids should be considered as the ‘icing on the cake’ - i.e. by far the most powerful performance enhancer is to get the fundamentals of good nutrition and your basic training principles right. Too many people I speak with obsess over the small details but neglect what’s going to impact them most, which is what they’re eating from day to day.
But, if you’re already eating a balanced and performance-enhancing diet, you’re regularly strength training, and feel like you’re ready to give yourself that extra boost, then creatine is a viable option that’s proven to be safe and effective, especially for anyone on a vegan, vegetarian, or plant-based diet.