Mixed
Vegan athletes may benefit more from creatine and beta-alanine supplementation than omnivorous athletes due to lower baseline muscle stores of creatine and carnosine.
If you are vegan, consider supplementing with creatine monohydrate and beta-alanine. Because you do not consume meat, your baseline muscle stores of creatine and carnosine are likely lower, meaning you may see greater performance benefits from supplementation compared to meat-eaters.
it was suggested here that creatine and β-alanine supplementation might be of particular use to vegan athletes, owing to vegetarian diets promoting lower muscle creatine and lower muscle carnosine levels in consumers.
Why this rating
The paper states this as a suggestion based on known physiological differences, but notes empirical research in athletic populations is needed.
Source
Vegan diets: practical advice for athletes and exercisers
David Rogerson · Journal of the International Society of Sports Nutrition · 2017
DOI 10.1186/s12970-017-0192-9
More from this paper
- Achieving high energy and protein requirements on a vegan diet is challenging due to the high fiber content and low energy density of plant foods, which promote early satiety.Good
- Vegan athletes can achieve satisfactory dietary needs and performance outcomes through strategic food selection and supplementation, despite inherent challenges in protein quality and micronutrient density.Moderate
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