How can I ulk up and develop muscles on a vegetarian/vegan diet, instead of eating meat and taking creatine?
from Vesanto Melina, MS, RD: Regarding creatine question for athletes: The following information came from a sports nutrition presentation at American Dietetics Association convention, October 1998, which I attended. Then I have added practical information related to my books. A presentation by PhD Dr. Robert Murray explained that creatine is hydrophilic and retains water in the body, thus the bulking up effect is due to water, and generally occurs with creatine. You may not get that water effect without creatine. Creatine has not been shown to improve athletic performance; sports specialist Dr. Murray said that reliable research had not shown creatine to be effective in improving athletic performance. Research reports that showed anything like this were done in a misleading way. Furthermore, the effects of creatine over the long term are not known. Long term use could, for example, suppress one’s ability to make creatine or have damaging side effects. This water effect is not actual i
