I was impressed by the quality of these pills: no artificial sweeteners, high-end Creapure-brand creatine, and super convenient in that you don’t need water to get a hit of creatine. Finally! Not only is this great for the sweet-toothed, it’s also handy for those who struggle with liquid, powder or tablet pre-workouts. We can think of worse ways to get your creatine in! They’re a great alternative to creatine powder if you are sensitive to the tastes or textures of creatine, or you don’t like sport supplement drinks

However, most athletes – vegan or non-vegan – are recommended to supplement creatine due to its important role in high-intensity exercise and energy levels. Many creatine supplements are unflavored, which can make them challenging to take. Legion Recharge comes in several flavors, including strawberry lemonade, blue raspberry, grape, and an unflavored version that is lightly sweet. It does not contain artificial sweeteners or dyes, but it is sweetened with stevia. Legion uses Labdoor for third-party testing and provides a Certificate of Analysis for each bottle of Recharge so you can see what is in it. When purchasing creatine, look for products that as always, have been third party tested and contain minimal ingredients. Avoid products with additives, artificial colors, flavors and sweeteners. Pay attention to other added ingredients such as caffeine. Klean Athlete is a trusted company in the world of athlete supplements. Like all of their products, their creatine supplement is NSF Certified for Sport, meaning the company tests for substances prohibited by sports organizations. That is particularly important if you are a competitive athlete, but it is a plus for everyday athletes as well. The products are also non-GMO and do not contain any artificial colors, flavorings, or sweeteners.The big benefit of this product, of course, is that it’s a jar of chewable pills. That means that not only are they portable, but you don’t need to have a glass or bottle of water on hand if you want some creatine. That gives it an advantage over regular creatine pills. It’s also worth noting that these pills, unlike most creatine capsules, are vegetarian. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. Can you get creatine from plants? Some creatine supplements also contain caffeine. Short-term caffeine supplementation may improve exercise performance, but some research shows that chronic supplementation may blunt the effects of creatine. The manufacturer recommends mixing one serving into 10 to 12 ounces of water and drinking it alongside your post-workout meal. Volek JS, Kraemer WJ, Rubin MR, Gomez A, Ratamess NA, Gaynor P. L-carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. Am J Physiol Endocrinol Metab. 2002;282(2):E474-82.

The Department of Defense dietary supplement resource: Operation supplement safety. Creatine supplements: The basics. Creatine supplements typically come in powdered, pill, capsule, chewable, or liquid form. Most creatine supplements are solid in a solid form, though, because creatine is unstable in liquid, and creatine liquids might not provide enough creatine to be beneficial. Creatine Monohydrate powder — this is a convenient powder that either comes in refreshingly fruity flavours, or unflavoured, which means it can be added to your regular shakes and smoothies.

The final say

We have 5 vegan creatine supplements below if you want to learn more! Do vegan athletes need creatine? Our team works hard to be transparent about why we recommend certain supplements. You can read more about our dietary supplement methodology here. To help come up with this list, we consulted with Registered Dietitian Francesca Castro, MS, RD. Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.

Those under 18 years of age: Many studies demonstrate the safety of creatine supplements in an adult population, yet few studies have examined creatine use among adolescents who are interested in improving athletic performance. While the research done to date seems to indicate that creatine supplementation among healthy adolescents can be well tolerated, more research is needed. Athletes who engage in strength training: Strength and power athletes who engage in regular strength training may benefit from creatine supplementation. Research shows that supplementing may increase performance during maximal effort, resulting in increased muscle mass and strength, enhanced recovery, and greater training tolerance. Graham TE. Caffeine and exercise: Metabolism, endurance and performance. Sports Med. 2001;31(11):785-807. Creatine helps the body to generate ATP, which is the main energy carrier in the body. It therefore enables an increase in physical performance in successive bursts of short-term, high-intensity exercise, as your muscles are reliant on this ATP.

What is creatine?

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Third party testing does not test to see whether a product is effective or safe for everyone, and it does not ensure that the supplement will not interact with other supplements or medications.

Legion Recharge contains 5 grams of micronized creatine monohydrate per serving. In addition to creatine, this post-workout supplement contains 2.1 grams of L-carnitine per dose. L-carnitine is an amino acid involved in energy production. According to some small studies, it may help improve muscle repair and lessen soreness post-workout.