The Summary
In a triple-blind, placebo-controlled trial, 20 physically active vegan adults took either creatine monohydrate (0.1 g/kg daily) or a placebo for four weeks. Researchers evaluated body composition, renal markers, and athletic performance. The creatine group gained 0.3 kg of skeletal muscle mass and increased total body water, while losing 1.4 kg of body fat. Creatine supplementation also significantly enhanced explosive lower-body power during jump tests, including countermovement jumps and repeated jump height, although sprint performance and isometric strength showed no notable differences compared to placebo.
Why this is interesting
Because plant-based diets naturally lack dietary creatine, vegans typically maintain lower baseline muscle creatine stores than omnivores. This study demonstrates that daily creatine supplementation rapidly fills those reserves, translating directly into tangible athletic benefits. In just one month, active vegans improved explosive jumping power and gained lean muscle mass while reducing body fat. For anyone thriving on a plant-based diet, these findings confirm that creatine monohydrate offers a simple, effective strategy to optimize athletic power without compromising vegan dietary choices.