Creatine is one of the most researched supplements in sports nutrition and one of the most relevant for plant-based athletes. Unlike many supplements that promise the world with little evidence to back it up, creatine genuinely delivers, particularly for those whose diets contain little or no dietary creatine from meat or fish. Updated May 2025 — the core evidence in this post remains current and well supported. Creatine continues to be one of very few supplements I would rec