Vegan Weight Lifting – Creatine Update

At the end of August I began experimenting with taking Creatine to enhance my weight lifting regimen at the gym. I decided not to follow the “typical” recommendations which suggest that a person do “loading” where you take larger doses of creatine to jack up the blood levels of this naturally occurring substance. Instead I opted for a slow daily half dose of the recommended 5 mg a day… which meant I took 2.5 mg a day for a few weeks.

Within 3 days of taking this level dosage, I felt a huge improvement in my weight lifting at the gym. Suddenly, I was able to increase the amount of weight I was lifting at all of my machines, and overall I felt more energized during my workouts. Everything seemed to be working as expected.

Unfortunately, one known side effect of taking creatine is water retention. As I monitored myself on the scale, I did notice a 1-2 pound increase and I figured it was water retention, but I was okay with that because of the tremendous improvement to the work out.

And then, I began retaining water in my ankles. It wasn’t anything severe, but I realized it was clearly a side effect from the creatine, so as a way of testing if my hypothesis was right, I stopped taking it.

Sure enough, my ankles returned to normal size and the water gains I saw on the scale disappeared.

But… I also saw the negative effect on my workout too. Where I’d previously felt stronger and more able to take on higher amounts of weight, I now felt weaker and had to take a step back on the amount of weight I was lifting.

What’s incredible to me, is that it really was that direct an effect AND that dramatic in terms of the increase and decrease to performance. It was quite surprising.

Because I do have some aspect of the scientist in me, I decided to do another “experiment” on myself. This time, I would take creatine again, but in an even smaller dosage. I figured I would try a 1/4 dose, instead of a half dose. That meant taking 1.25 mg / day, instead of the previous 2.5 mg dose I’d been using.

After maybe 4 days I did not see a dramatic improvement at the gym, but I did begin slight retaining of water and slight swelling of the ankles returned too.

So, these two tests lead me to stop taking creatine, because of the side effects I experienced.

However, it does work. Creatine does greatly enhance weight lifting, especially when – as a vegan or vegetarian – your body is not getting the natural source of creatine that meat eaters get.

Each athlete has to make their own decisions about what’s best for them. For me, I’d like to be able to use creatine, but my body does not react well to the water retention … even at lower doses.

As a vegan athlete (who does eat eggs), I have to work harder than my meat-eating, weight lifting counterparts to achieve results. My power gains at the gym will likely be slower as a result.

Also as a vegan athlete, I have to be mindful of getting enough protein too. I continue to use brown rice powder protein shakes (I use the Growing Naturals brand, which provides 24 g of protein per scoop.) The shakes are part of my recovery process, which has been beneficial.

In the more than 3 months I have gone to the gym and I’ve continued to see progress. I’ve dropped two clothing sizes (inches) and I can see much better muscle definition than I had before I started. The progress seems frustratingly slow sometimes, especially because it takes so much effort to achieve results. Also, this routine requires a freakishly zealous adherence to eating about 1400 calories a day so that I don’t back-slide.

But, I feel the results have been worth it.

Me 10-3-14 LBD cropped

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2 Responses

  1. Way to go CD!

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