Transform Your Workout: How Creatine Monohydrate Can Take Your Fitness to the Next Level

Creatine monohydrate is a molecule that our body produces naturally, and plays a critical role in energy production in muscle and brain tissue. It is made from amino acids by our liver, kidneys and pancreas, and is found in some animal products - but not in high enough amounts to maximize athletic performance. So how much should you take, and does it really make that much of a difference?

How Creatine Works

Creatine supplies energy to your muscles and promotes brain health. [1] Once ingested, creatine is converted into creatine phosphate in the body. This compound helps create adenosine triphosphate (ATP), the primary energy carrier in cells. ATP is crucial for short bursts of energy and strength, which is essential during high-intensity physical activities. [2] 

The Benefits of Creatine for Athletes

Creatine is one the most widely studied supplements in the world, and is reknown for its ability to increase muscle mass, enhance strength, and improve exercise performance.[3] Supplementing with creatine leads to more productive workouts by enabling longer and more intense training sessions with quicker recovery times. It also enhances muscle volume, which doesn’t just improve physical appearance but also contributes to better muscle contraction.[4]

The Importance of Supplementation

While the body does naturally produce creatine in the liver, the amount is typically insufficient for maximal athletic performance, particularly in high-intensity sports. Natural food sources of creatine are scarce and largely found in animal products, which is not ideal or sufficient for athletes. Supplementation ensures that the muscles are saturated with creatine, thereby optimizing energy production and overall performance.

Why Vegans and Vegetarians Should Supplement with Creatine

For vegans and vegetarians, dietary sources of creatine are virtually non-existent. People on a long-term plant-based diet typically have lower levels of creatine in their muscle and cells compared to omnivores, which can impact performance and recovery.[5] Supplementing with creatine can bridge this gap, enhancing not only physical strength and endurance but also cognitive functions like memory and processing speed. [6]

VEGAIN’s Pharmaceutical-Grade Creatine Monohydrate is 100% vegan, made from a combination of sarcosine and cyanamide, two organic (and plant-based) molecules.

What the Science Says about Creatine:

Enhances Muscle Mass: Creatine supports significant gains in muscle volume and density, essential for bodybuilding and strength training. [3]

Boosts Strength Levels: By enabling more powerful muscle contractions, creatine allows athletes to lift heavier and maximize their power output. [3]

Improves High-Intensity Performance: Creatine is crucial for energy during short bursts of intense exercise, improving overall performance in sprints, lifts, and other explosive activities. [7]

Speeds Up Recovery: Faster recovery between workouts means you can train more frequently and intensely without overtraining. [2]

Increases Muscle Endurance: With better energy storage, muscles work longer and harder before fatiguing, enhancing overall endurance. [2]

Supports Brain Function: Beyond muscles, creatine also benefits cognitive functions, helping athletes maintain mental alertness and focus. [6]

Enhances Muscle Pumps: Creatine aids in drawing water into muscle cells, which not only makes the muscles look more impressive, but also aids in repair and growth. [8]

Creatine monohydrate stands out as one of the most impactful supplements an athlete can incorporate into their regimen, rivaled only by high-quality protein powders. For athletes seeking to maximize every aspect of their performance - from power and speed to cognitive benefits - creatine offers a scientifically backed boost that is particularly crucial vegans and vegetarians. By supporting faster recovery, increased workout intensity, and greater muscle growth, creatine helps athletes of all levels unlock their full potential. 

Incorporating creatine into your daily routine could be the game-changer you need to achieve peak physical and mental performance. 

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Sources:

[1] Sandkühler, J.F., Kersting, X., Faust, A. et al. The effects of creatine supplementation on cognitive performance—a randomised controlled study. BMC Med 21, 440 (2023). https://doi.org/10.1186/s12916-023-03146-5

[2] KREIDER, RICHARD B.; FERREIRA, MARIA; WILSON, MICHAEL; GRINDSTAFF, PAMELA; PLISK, STEVEN; REINARDY, JEFF; CANTLER, EDWARD; ALMADA, A. L.. Effects of creatine supplementation on body composition, strength, and sprint performance. Medicine & Science in Sports & Exercise 30(1):p 73-82, January 1998.

[3] Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003 Nov;35(11):1946-55. doi: 10.1249/01.MSS.0000093614.17517.79. PMID: 14600563.

[4] Kaviani, Mojtaba, Keely Shaw, and Philip D. Chilibeck. 2020. "Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review" International Journal of Environmental Research and Public Health 17, no. 9: 3041

[5] J Delanghe, J P De Slypere, M De Buyzere, J Robbrecht, R Wieme, A Vermeulen, Normal reference values for creatine, creatinine, and carnitine are lower in vegetarians., Clinical Chemistry, Volume 35, Issue 8, 1 August 1989, Pages 1802–1803

[6] Balestrino, M; Adriano, E; Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle, Medicinal Research Reviews, Vol 39 Issue 6 2019

[7] Bird SP. Creatine supplementation and exercise performance: a brief review. J Sports Sci Med. 2003 Dec 1;2(4):123-32. PMID: 24688272; PMCID: PMC3963244.

[8] Farshidfar; Myrie; Semone; Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action, Current Protein & Peptide Science, volume 18, issue 12, pages 1273-1287, 2017