Creatine, Taurine, and Carnosine Supplements And Muscles.

Dr. Klaper discusses a whole food plant-based diet and the need for supplements such as creatine, taurine, and carnosine. These are components of muscles and play a role in muscle metabolism. They are also all amino acids. Taurine is in plant foods, but are there benefits in large amounts? Studies show there could be a small benefit in athletic performance. That said, if you eat healthy and work out, that is a great way to ensure that your body gets all that it needs.

Question: What are your thoughts on Creatine and other similar supplements like Taurine and Carnosine, given that they are not found in plants and levels decrease with age?

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ABOUT DR. KLAPER

Dr. Michael Klaper is an experienced physician, an internationally-recognized teacher, and sought-after speaker on health and wellness. He resolutely believes that proper nutrition — through a whole food plant based diet — and a balanced vegan lifestyle are essential for health. He offers health tips on vegan nutrition.

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DISCLAIMER

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Klaper nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, exercise or other lifestyle program.

[F_MSM]

Creatine and Taurine increased my workout endurance and shortened my recovery time. When I went off it went away. My muscles stayed the same but my energy and sleep deteriorated. Went back on both for $14 a month and regained energy and shorter recovery time.

[giladkingsley]

1:23
They take 25 grams a day or so only in the loading period if about a week, which is optional, you can get to the sane level of performance with 3 weeks or so of 3-5 grams a day

[vajbon]

Doctor Klaper, I respect you very much, but you are dead wrong here. There are studies that show that vegans and vegatarians have lower levels of creatine than meat eaters, and this is the exact reason why most of these creatine studies are done on vegans and vegatarians, we just find greater benefit from supplementing creatine. I myself have been eating a plant-based diet for a couple of years now and my strength and explosiveness has benefited greatly from supplementing just 5 grams of creatine before every workout session.

[donpitts]

I saw benefit from creatine at 5 g per day.

[d.]

Creatine is proven to have significant effects on depression and (peri)menopausal women as well for multiple reasons, also non athletic ones. I noticed it myself as well (I do work out too), way more than an anti-depressant ever did.

[lollyb]

As a wfpb vegan creatine has improved my lifts and endurance with cycling. Also i found L car good for helping with energy and metabolism.

[DLFfitness]

The fitness industry is full of pseudoscience and magical solutions. I took Creatine for years. Once I stopped, I saw no difference in my muscle mass or performance.

[edgarss]

I actually just finished a small experiment ~3 months on vegan Creatine and now 2nd month off it.
I used to take really small doses - 2-3 gr on workout days, none on cardio and rest days.
Actually half of the motivation was really the part circulating internet - benefits to cognitive functions, ability to think more and harder :D

Not sure about thinking part but from the lifting I have concluded that:
Creatine did give me a boost for the first few exercises / ~30 min of my workout, I could lift more easily the weights I used to if we can say so and recovery during workout was faster, also it was mentally easier to push higher limits. Yet after such workouts also recovery phase was expectedly harder, was quite exhausted.
Now 2 months off I can say that I have not lost the results achieved, just that it is harder to perform, workouts just feel harder subjectively, need more mental toughness to go through with a workout / heavy weights.

My current plan is not to continue supplementing - I guess I am just not rich enough to invest into marginal benefits or "easier" path to results.

[littlevoice_]

Creatine does have proven benefits for the brain though

[wellthi]

what about Hyaluronic Acid and collagen supplement ? any good ? ... any heavy metal contamination ? is it better to take precursor ?

[lifecoachmikenj]

Klaper is dead wrong on Creatine. If you are vegan or vegetarian male and athletic like me, Creatine easily puts 10lbs of muscle on you and it makes you much stronger. Also Creatine is one of the most researched supplement on the market and relatively inexpensive

[Hyperion]

Creatine is good for lovering homocysteine

[clintcarter]

Sorry, this guy should be embarrassed to call himself an authority on anything getting the most basic information wrong about the many benefits of creatine for all ages. His bias is deafening.

[metalrunner]

The only “benefit” I saw with creatine was weight gain and water retaining.

[loopba]

Wow, this guy knows absolutely nothing about supplements and absolutely wrong.

[demesrvl]

Carnitine and taurine are in the calorie-free Monster Energy drinks I drink

[jontpt]

This guy's vegan bias is insane...