Creatine for vegetarians and vegans
Where dietary creatine comes from
Your body produces creatine from three amino acids — arginine, glycine and methionine — in the liver and kidneys. But a significant portion of what most people carry in their muscles comes directly from food, and that food is almost exclusively meat, particularly red meat and fish. A standard omnivorous diet delivers roughly 1–2g of creatine per day from food alone.
Why plant-based diets start lower
Plants contain no meaningful creatine. Eggs and dairy carry traces, but not enough to move the needle. Studies consistently show that vegetarians and vegans have lower resting muscle creatine stores than meat-eaters — not because of anything wrong with a plant-based diet, but because one dietary source is simply absent. The body compensates by upregulating its own synthesis, but it does not fully close the gap. That means there is more room for supplementation to make a difference, not less.
Our creatine is synthesised — suitable for vegans
Most creatine monohydrate on the market, including ours, is produced synthetically from sarcosine and cyanamide. No animal tissue is involved at any stage. Pump House Creatine Monohydrate is suitable for vegans and vegetarians.
The powder is micronised, so it disperses into 150–250ml of water, juice or a shake without the gritty sediment you get with standard monohydrate.
What the evidence supports
Two authorised claims apply to creatine. Both require 3g daily. Both are stated below in full, with their conditions of use.
Physical performance
"Creatine increases physical performance in successive bursts of short-term, high intensity exercise."
| Condition | Detail |
|---|---|
| Daily intake | 3g creatine |
| Target population | Adults performing high-intensity exercise |
Resistance training in adults over 55
"Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55."
| Condition | Detail |
|---|---|
| Daily intake | 3g creatine |
| Training frequency | At least 3 times per week |
| Duration | Several weeks |
| Intensity | 65–75% of one-rep max |
| Target population | Adults over the age of 55 |
How to take it
The dose that meets both authorised claims is 3g daily. One scoop from the 300g tub holds 5g, so a level scoop slightly overfilled to the 3g mark, or a modest scoop, is sufficient. You do not need to measure to the milligram.
Take it every day, including rest days. Creatine works by gradually saturating muscle stores over time. Taking it only on training days slows that process and defeats the mechanism.
A loading phase — typically 20g a day for five to seven days — is not required. It reaches saturation faster, but the same saturation point is reached at 3g daily within a few weeks. Loading is a choice, not a necessity.
Timing within the day does not matter. Pick a moment that makes it a habit — with breakfast, before training, after training — and stick to it.
The 300g tub contains 100 days of creatine at the 3g claim dose.
Do not exceed the recommended daily dose. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle.