Does creatine supplementation improve strength and power in physically active individuals on a vegan diet? a randomized, triple-blind, placebo-controlled trial.

Abstract

Purpose: This study aimed to assess the impact of four weeks of creatine monohydrate supplementation on strength and power performance in physically active individuals following a vegan diet.

Methods: Twenty physically active vegan adults (18-45 years) were enrolled in a triple-blind, placebo-controlled study. Participants were randomly assigned to receive either creatine monohydrate (0.1 g·kg⁻¹·day⁻¹; 5 females and 5 males) or a placebo (5 females and 5 males), while adhering to a normocaloric vegan diet. Body composition, physical performance (countermovement jump test (CMJ), sprint, repeated jumps, handgrip strength, and isometric mid-thigh pull), and renal biomarkers were assessed at baseline and after a 4-week supplementation period.

Results: After 4 weeks, the creatine group showed significant increases in skeletal muscle mass (+ 0.3 kg), total body water (+ 1.4 kg), and BMI (+ 0.3 kg/m²), along with reduced body fat (-1.4 kg) compared to controls (p < 0.05). Serum creatinine and creatine levels significantly increased in the creatine group (p < 0.001-0.03). Performance improvements were observed in lower-body explosive performance, particularly in CMJ, as well as in maximal height and flight time during repeated jumps (p < 0.001-0.04), with no changes in sprint or strength tests.

Conclusion: Four weeks of creatine supplementation in individuals following a vegan diet enhances muscle strength and lower-body muscular power. Longer-term studies are needed to confirm the effectiveness and safety of creatine supplementation in this population.

Trial registration: NCT06483321. https//clinicaltrials.gov/study/NCT06483321.