Where creatine comes from
Your body makes around 1 g of creatine per day from three amino acids. The rest comes from food, mainly meat and fish. On a diet with no animal products, that dietary intake is much lower.
Why it matters so much on plant-based diets
Studies have observed that vegetarians tend to have lower muscle creatine stores than omnivores. So when they start supplementing, they have more room to fill them.
A 2020 systematic review pooled the studies comparing creatine supplementation in vegetarian and omnivorous athletes; you will find it in this guide’s sources.
Where our creatine comes from
Food-grade creatine monohydrate is obtained by synthesis, with no animal sources. Ours has a single ingredient, creatine monohydrate 200 mesh, with 99.99% purity. May contain traces of milk, soy, fish, egg and nuts.
Authorised benefits
Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
The beneficial effect is obtained with a daily intake of 3 g of creatine. Intended for adults performing high intensity exercise.
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.
With 3 g of creatine per day in conjunction with resistance training that increases the workload over time, at least three times per week for several weeks, at an intensity of at least 65-75% of one repetition maximum.
How to take it
3 g per day, every day, in water, juice or a plant-based drink. Combine it with strength training and a diet rich in plant protein (pulses, soy, nuts) to get the most out of it.
Frequently asked questions
Is creatine vegan?
Creatine monohydrate is obtained by synthesis, with no ingredients of animal origin. Ours has a single ingredient; it may contain traces of milk, soy, fish, egg and nuts.
Why is it recommended for vegetarians?
Because dietary creatine comes mainly from meat and fish, and people who don’t eat them start from a lower dietary intake.
Is the dose different?
No. The dose is 3 g per day for any adult.
Can I mix it with a plant-based drink?
Yes: with water, juice, a plant-based drink or your shake.
Sources
- Kaviani et al. (2020): creatine in vegetarians compared with omnivores, systematic review
- Kreider et al. (2022): bioavailability, efficacy and safety of creatine
- Antonio et al. (2021): common questions and misconceptions about creatine, according to the evidence
- Regulation (EU) No 432/2012: authorised health claims