Sinon + précisément en rapport avec le sujet :
Research indicates that vegetarian and vegan diets reduce muscle creatine stores [129, 130, 131]. Creatine is a nitrogeneous, organic acid synthesized endogenously from arginine, glycine and methionine [132]. Foods such as meat, fish and poultry are rich sources of creatine but are excluded from a vegan diet. Creatine’s performance-enhancing effects have been well studied, and it appears that supplementation can improve short-term high-intensity exercise performance, muscle hypertrophy and maximal strength [132, 133]. Creatine supplementation might also lead to increased plasma volume, improved glycogen storage, improved ventilatory threshold, and reduce oxygen consumption during submaximal exercise [133]. Interestingly, data indicates that creatine supplementation might be most beneficial for athletes with low pre-existing muscle creatine stores. To highlight, Burke et al. [129] found that supplemental creatine attenuated low muscle creatine stores in vegetarians, who experienced greater improvements in FFM, maximal strength and type II muscle fibre area compared to omnivores. Creatine supplementation might therefore be an important ergogenic aid for vegan athletes to consider, and compensate for reduced muscle creatine stores experienced as a result of their lifestyle choices.
Dosing creatine effectively requires the achievement of muscle creatine saturation, and regimens of 20 g ∙ day−1 for 3–7 days to load creatine followed by maintenance doses of 3–5 g ∙ day−1 are common [132]. However, a smaller dose of 3–5 g ∙ day−1 taken over a 4-week period will achieve creatine saturation over the long term similarly [134]. Other protocols, such as 1 g ∙ 30 min−1 over 20 intakes per day, have also been suggested as means to achieve maximal saturation [135]. The co-ingestion of creatine with protein and carbohydrate might increase creatine retention by way of insulin-mediated storage, but appears not to have any noticeable performance-enhancing effects beyond stand-alone ingestion [133]. For vegan athletes who decide to supplement, powder forms of synthetic creatine are vegan-friendly (capsulated products might contain bovine gelatine), and the co-ingestion of creatine with whole food and/or a protein and carbohydrate mixture might be an optimal way of achieving creatine storage.