Do Vegans require creatine supplementation?
Creatine, a required supplement for vegan athletes?
In my research I discovered that creatine enhances exercise performance in responders. Who are these responders? Well one hypothesis is that people deficient in dietary creatine (people who do not eat meat) are likely to be hyper responders to creatine. This seems to indicate that you can be deficient in creatine and that the body may in fact require it for something.
Creatine can only be found in red meats. Red meats in particular aren't exactly desirable for all people. Vegans and vegetarians do not like red meat. People on plant based diets for health concerns also do not want to consume red meat. But if you're lifting weights trying to build your muscle mass it has been shown that creatine does boost strength (proven effective for both strength and endurance according to meta analysis). So if you're trying to increase your volume, it seems creatine helps with workout volume which can lead to faster muscle growth.
A lot of the studies seem to be for around 6 weeks which is a typical mesocycle give or take. Creatine shoves water into the muscles so it may create weight gain but of the lean body mass kind. Creatine loading is the slow increase of creatine muscle continent and this can take 2 or 4 weeks on average unless you take very large doses to "load" it but there seems to be no real benefit of this except to speed up the process.
Creatine raises kidney creatinine so this could also be a negative but this doesn't seem to last long and doesn't seem harmful from what I could find. What do you think? Creatine is good or bad? Vegans for political reasons may have to choose vegan creatine but it appears to exist and is available for purchase.
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Creatine is an important acid in the body when it comes to gaining muscle mass.
Vegans definitely need creatine supplement in their bodies to function well, but we can also produce some of it ourselves from amino acids.
However, if you are high intensity athlete, then you should take creatine in most cases.
You’re very right my friend , I totally agree with you on this
It was a useful topic around creatine . And its relation to body health .
Thank you @dana-edwards so much for your sharin on platform
.steemit
There is some concern that it could harm the kidney, liver, or heart function. However, a connection between high doses and these negative effects has not been proven. Creatine can also cause stomach pain, nausea, diarrhea, and muscle cramping. Creatine causes muscles to draw water from the rest of your body.
In my own opinion critine is good. Building muscle is a challenge to everyone and having something that could boost ones muscle buildup is a nice thing .
When considering an intake of a substance or supplement, the side effect plays a major role on the level of intake of such. But with this I just read then there’s no harm in critine only some muscles 💪🏻
I recently came across some high quality advice that yes, vegetarians would be wise to supplement with 5g / 1 tsp of creative every day or second day.
Colostrum was also mentioned as another supplement with benefits for those not eating meat.
wow never thought of that before thanks keep posting
Is there no other way to get the creatine aside from red meat?
Powder and pills.
Is the non responsiveness a thing? Or can it be the individuals lack the adequate nutrition needed to take advantage of the creatinine.
I know the responsiveness exist but the reasons for it is still not so clear.
Physiologically, in the absence of a needed substance, the body compensates by 'preparing' itself to take utmost advantage when the absent substance becomes present. So i can agree with this statement.
A lot of it might not be known. It's possible if a person eats plenty of red meat then they might never need to supplement creatine. Vegans don't eat meat so their physiology would be different.
I generally avoid powders and such and focus on fluids as close to source as possible. Never tried Creatine though.