What is the Best Plant-Based Creatine Supplement? Top Vegan Creatine Monohydrate Powder for 2020
An understandable and common, issue that happens to many people is that they tend to hit a plateau at the gym in terms of gains. For people who are trying to get a boost for their energy and muscles so they can complete high-intensity workouts and achieve all their fitness goals, trying out creatine is a smart choice. Creatine is a naturally occurring amino acid that has been clinically studied. Its ability to support lean muscles as it delivers energy all over your body has been backed by science, so it’s in your best interest to find the best vegan creatine supplement.
There are many misconceptions when it comes to creatine supplements. The most important thing you should know is that creatine is not in any way a type of steroid. It provides energy to your cells and muscles through fuel that’s known as adenosine triphosphate, or ATP. During intense exercise, this ATP typically lasts for just a short period of time, and you’ll need to replenish your energy.
With creatine supplements, you don’t need to worry about losing energy or burning out while you’re completing high-intensity workouts. On top of this, creatine supports your ability to build lean muscle mass and can prevent you from being sore or fatigued after you’re done working out. It’s an excellent supplement to take either before or after your workouts to get a boost of energy and more overall gains at the gym.
Your body has the ability to synthesize creatine by using three amino acids: arginine, glycine, and methionine. These acids can naturally synthesize 1 gram of creatine per day, and in addition to this, you can get even more creatine by consuming fish and meats; a kilogram of meat will have about five grams of creatine.
If you’re following a plant-based diet and avoid meat and fish, taking a supplement is the best way to ensure your body is still getting creatine, without sacrificing your beliefs. If you’re vegan yet would like to see more gains in the gym, the best way to accomplish this is to invest in a great, high-quality vegan creatine supplement so you can enjoy all the benefits of this amino acid and achieve the fitness you’re aiming for.
Top 5 Vegan Creatine Supplements
What Are the Benefits to Taking Creatine?
Creatine is an excellent addition to anyone’s wellness regimen, as it provides the fuel your muscles need and promotes cellular endurance all over your body. By taking creatine supplements, you’ll increase the amount of creatine within your body and can achieve more energy and more lean muscles. This, in turn, leads to enhanced performance and endurance at the gym, which is great for any athletes, bodybuilders, or regular gym-goers to take advantage of. Other benefits of taking creatine include:
An increase in anaerobic endurance
Supplementation can lead to an increase in creatine levels, which provides a greater energy buffer for you during exercise. Your performance will last a long time, and you won’t find yourself feeling fatigued afterward. This leads to a greater anaerobic capacity, which means you’ll be able to run faster and longer, and will be able to achieve more reps during strength training. Studies have shown that creatine supplements improve strength in both upper and lower body exercises.
An increase in body composition and strength
A study put nineteen men in either a creatine group or a placebo group and had them go on a heavy training program for three months. The group that took creatine supplements witnessed an increase in their squats and bench presses, more than the placebo group. An analysis of this study showed that supplementing with creatine, in combination with resistance training, resulted in up to 15% more performance on endurance and strength tests, compared to the placebo group. In addition to the gains in strength, taking creatine also resulted in a 6% increase in lean muscle mass. These results are due to rapid ATP generation and anaerobic endurance–both of which are supported by creatine.
Improved cognitive function
Not only can creatine supplements enhance your strength and endurance in the gym, but they can also aid in your intelligence and cognitive performance. Phosphocreatine naturally occurs in your skeletal muscle and within your brain, and it has an important role in supplying energy to various parts of the brain. This is how creatine has a role in influencing the performance and function of your brain.
In a study, 45 vegetarians who took five grams of creatine per day for two months showed that creatine has a positive and significant effect on intelligence and memory. Another study discovered that supplementation of creatine can ease the effects of sleep deprivation and enhance mood, as well as help to alleviate stress. The positive effect on the brain is especially intriguing, as it’s thought that if the brain has impaired energy production this may contribute to the development of neurodegenerative disorders over time.
Why Should Vegans Care About Taking Creatine?
Vegan bodybuilders will be particularly interested in a 2003 study, in which 19 vegetarians and 30 omnivores were assigned to the groups of vegetarian and creatine; vegetarian and placebo; omnivore and creatine; or omnivore and placebo. Natural creatine levels were much lower in the vegetarians than the omnivores, however, after eight weeks with creatine supplementation in combination with a resistance training program, all subjects consuming creatine witnessed a better increase in strength and muscle mass than those on the placebo–including the vegetarians. This showed that people can find benefits no matter their diet, and, the most dramatic effect was actually witnessed in the vegetarians.
Vegans can benefit from creatine supplements, and they should look for these features in products:
- The specific method of creatine used. To find the best creatine supplement for yourself, it’s important to consider the delivery method of the supplement itself. Methods range from liquids, powders, capsules, and pills. For vegans, who need to avoid animal products as much as possible, a powder is safest, since capsules and pills tend to be coated in gelatin. Gelatin is derived from cows and pigs. In addition, creatine in the form of liquid serums have been found to be less effective, especially when it comes to enhanced performance and endurance.
- The type. The type of creatine vegans should specifically look out for is creatine monohydrate powder. In fact, creatine monohydrate is the best type in general, as it tends to be the most effective and is absorbed the most efficiently and quickly by your body, which means you’ll get energy sooner. It’s also the most studied version of creatine, so you can rest assured you’re investing in a product that’s backed by research and is used by athletes around the world.
- Micronized powder. Creatine powder that has been micronized is ideally the type of product you should buy. What micronized indicates is that the product has been broken down into very small pieces (hence the “micro” term), and this makes it much easier for both your body to absorb the powder and dissolve into liquids. This is the best choice if you intend to add your powder to shakes, smoothies, and water in order to consume.
- Whether it’s contaminant-free. Unfortunately, many creatine supplements have a lot of problems with contaminants. A survey that was recently conducted by Italy discovered that more than half of creatine supplements contained detectable amounts of organic contaminants and mercury. Due to this, to separate themselves many brands have become dedicated to ensuring their products are free from any contaminants. A German product, CreaPure, is becoming especially well known for its intense manufacturing processes that ensure its vegan creatine is always contaminant-free.
The Best Vegan Creatine Supplement List
① Transparent Labs StrengthSeries Creatine HMB
Transparent Labs has created an excellent creatine supplement to add to their StrengthSeries line. Available in either unflavored or blue raspberry flavors, the StrengthSeries Creatine HMB features ingredients that are clinically dosed and has absolutely no unnecessary additives, harmful fillers, dyes, or artificial sweeteners. It’s been shown that when combined with creatine monohydrate, HMB can decrease fat mass, preserve lean muscles, enhance endurance, and increase strength overall, providing a great and sustained boost to your health. In this product, added BioPerine increases your body’s ability to absorb the creatine.
With no artificial preservatives, this creatine from Transparent Labs is also non-GMO and completely gluten-free. If you’re working out extensively, you should be taking creatine to support your muscle mass and energy, and you should notice effects from this product within the first week. Within two weeks, you’ll see gains in your strength, while the effects of the HMB in particular kick in within a month. Once you’re done working out, take a scoop of the Transparent Labs Creatine within thirty minutes for best results. On days you don’t work out, take a scoop in the morning. You can mix it with up to six ounces of juice or water, or you can take it with food.
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② The Genius Brand Genius Creatine Powder
This creatine from the Genius Brand is a great post-workout supplement for both women and men. It features included Carnosyn Beta-Alanine, MagnaPower, and Hydrochloride (HCL). This advanced recovery fusion works together to help you repair and build muscle faster and support lean mass. This natural creatine complex was designed to boost your strength overall with as little water retention as possible, and for many people who take post-workout gainer supplements, it’s an excellent choice to boost your strength, endurance, and power. Beta Alanine in particular has been scientifically proven to enhance the endurance of your muscles. You’ll also be able to recover faster once you’re done working out, and don’t need to worry about sore muscles.
The Genius Brand uses raw ingredients and 100% pure monohydrate creatine, which are all lab tested and verified by clinical trials. The company promises to use only ingredients that have been backed by science and doesn’t use any fillers. With ingredients like avocado extract, monk fruit extract, and organic stevia leaf, this creatine has only natural ingredients and sweeteners. On top of being vegan friendly, all products are tested by third parties to ensure quality and purity. The MagnaPower used in this product is a patented form of creatine, which has been bonded with pure magnesium and is a scientific breakthrough that allows you to achieve an even higher level of absorption, so you get everything possible from the supplement as you power up your movements, whatever type of exercise you get. To take, mix one scoop of powder with eight ounces of water after you work out, as part of a daily supplement routine.
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③ NAKED Nutrition Pure Creatine Monohydrate
Naked Nutrition’s creatine monohydrate is pure and free of soy, gluten, or GMOs. With absolutely no artificial ingredients, it helps you to increase your gains in strength and aids in overall muscle growth. It’s made from just one, high quality ingredient: 100% pure micronized creatine monohydrate, and Naked Nutrition uses only the highest grade creatine monohydrate available, so you get a supplement that delivers on results. Unlike many other brands, Naked Creatine dissolves well and quickly in either your favorite juice, or water. You’ll be able to absorb it fast as well, and will find an enhancement in your training capacity, strength, and gains.
Naked Nutrition’s creatine has no additives, and contains zero artificial colors, flavors, or sweeteners. Not only does it increase your strength and overall capacity, but it also can help delay fatigue, so you’ll have sustained energy all day, no matter how tough your workout it. The company is completely committed to helping you reach all your fitness goals, by providing clean and pure supplements to support your health. With five grams of monohydrate creatine per serving, the powder has zero calories and is an excellent addition to anyone’s lifestyle.
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④ BulkSupplements Creatine Monohydrate Powder
BulkSupplements is an excellent choice for people who are on a budget yet are interested in adding some creatine monohydrates to their wellness regimen. This powder features micronized creatine, and is 99.99% pure–among the purest creatine powder you’ll find on the market. It’s excellent to take either before or after you work out, and enhances your performance whether you casually go to the gym, or participate in bodybuilding or crossfit. Use it to increase your strength, gains, and muscular endurance. The advanced creatine powder formula fuels your muscles during exercise that’s of high intensity, and helps you reach all your fitness goals.
Micronized creatine monohydrate in particular has been clinically shown to boost speed and strength and increase muscle mass overall, making it a very helpful supplement for sports and general fitness as it sends energy directly to your muscles. BulkSupplements ensures lab-tested quality to verify this product’s purity and ensure it delivers on its promises. This creatine is also completely vegan and contains zero dairy, additives, gluten, yeast, sugar, or soy, so you can take it with absolute peace of mind. Once you take it, you can expect high intensity workouts that are power packed, and a safe, effective way to help build muscles alongside regular exercise and a healthy diet.
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⑤ Raw Barrel Pure Creatine Monohydrate Powder
This creatine powder from Raw Barrel is pure, unflavored, and micronized, and results are guaranteed or you’ll get your money back. Since it’s completely flavorless, it’s excellent to add to baked goods and breakfast foods so you get a boost to your endurance and energy that lasts all day. It also dissolves very easily, so you can add it to any drink and enjoy without any added flavors that may throw off the taste of your favorite liquid. The 100% vegan creatine is pharmaceutical grade, high quality, and lab tested, with zero fillers. The powder’s authenticity is verified using UV Spectrometer testing.
This micronized creatine monohydrate absorbs fast to fuel your muscles efficiently and quickly, and a free guide comes with the purchase so you can learn exactly how to use this product to enhance your workouts. Raw Barrel aims to provide you with some of the purest creatine you’ll be able to find on the market so you can achieve your best health without any dangerous, cheap, or untested additives that often end up in other products. If you’ve been working out for months and haven’t seen any significant difference, try this supplement–which has just one ingredient, Micronized Creatine Monohydrate–to see results. Just mix a single scoop with your favorite carbonated drink, water, or juice.
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⑥ Doctor’s Best Pure Creatine Powder
Doctor’s Best creatine powder is pure, vegan, non-GMO, and gluten free. It helps to improve your performance while exercising, increases muscle mass, and generates energy so you can get the most from your workouts and keep off fatigue all day long. You can feel good about what you’re putting in your body, since creatine is naturally occurring and has been proven to stimulate energy, lean muscle mass, and growth, and this supplement in particular has zero unnecessary ingredients, additives, fillers, flavors, or colors. It’s especially ideal for those who are older, since muscle mass tends to decrease as we age, and for those who would like to enhance their physical performance during exercise.
No matter your level of fitness or ability, you can benefit from Doctor’s Best creatine powder. It was designed to be absorbed easily and efficiently so energy is transported to all your cells and you receive a boost to your strength and endurance. The supplement delivers results you can see as you accomplish greater gains in both muscle and overall strength. You’ll also see better muscle recovery once you’re done completing intense exercise, and won’t be as sore or fatigued. Doctor’s Best features just one ingredient: Creatine Monohydrate. To promote energy and muscle strength, it’s best to take 20-50 grams each day for four to five days for best results, then lower the dosage to five to seven grams per day. Pros Cons
Conclusion & What is the Best Vegan Creatine Supplement
You may have heard some of the misconceptions surrounding creatine, and many people are a little cautious as they begin to try out this supplement. However, creatine is a natural amino acid that supports your entire body’s energy as it builds lean muscles and enhances your power and performance at the gym. There are many benefits to taking a creatine supplement, and vegans, in particular, can benefit from it. It’s important to look for powders that are contaminant free and have micronized creatine monohydrate; this will be the most easily absorbed by your body, and the easiest to mix with liquid. The top six vegan creatines above are an excellent place to get started if you’re looking to increase your endurance and strength at the gym. Our favorite from the list is the Transparent Labs Creatine HMB (CHECK BEST PRICE HERE) and make sure to use coupon code CL10 to save 10% on your order.
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