Fitness
Supplements

At DAREBEETS, we currently recommend two types of supplements for overall health and fitness, particularly for lean muscle building and maintenance: protein powders and creatine. These supplements can help optimize performance, recovery, and overall well-being when paired with a balanced plant-based diet and consistent training.

Protein Powders

Protein is essential for muscle repair, recovery, and overall health. For plant-based athletes, protein powders can help meet daily protein needs without excessive calories or bulk from whole foods.

How Much Protein Do You Need?

Protein requirements vary based on activity level, muscle-building goals, and body weight:

• Sedentary individuals: 1g per kg (0.5g per lb) of your body weight
• Active individuals: 1.2-2.0g per kg (0.54-0.91g per lb) of your goal body weight
• Strength athletes & bodybuilders: 1.6-2.2g per kg (0.73-1.0g per lb) of your goal body weight

For example:

A 60 kg (132 lb) woman aiming for muscle maintenance may need 72-96g of protein daily.

A 75 kg (165 lb) man training for muscle growth may need 120-165g of protein daily.

Types of Protein Powders & Their Benefits

Soy Protein – A complete protein containing all essential amino acids with a high bioavailability. Great for muscle building and recovery.

Pea Protein – High in BCAAs (branched-chain amino acids), particularly leucine, which promotes muscle growth and repair. It digests well and is ideal for post-workout recovery.

Hemp Protein – Naturally rich in omega-3s and fiber, making it great for digestion. However, it is lower in lysine and best combined with other proteins.

Rice Protein – High in methionine but lower in lysine. Best when combined with pea protein for a complete amino acid profile.

Almond Protein – High in vitamin E and magnesium, beneficial for muscle recovery and bone health.

Pumpkin Seed Protein – Rich in iron, zinc, and magnesium, making it ideal for energy production and immune support.

Sunflower Seed Protein – Contains B vitamins and antioxidants, supporting overall health and metabolism.

Blended Proteins – Combines multiple sources like pea, rice, and hemp to ensure a complete amino acid profile and optimal absorption.

How to Choose the Right Protein Powder

• For muscle growth & recovery: Pea protein or soy protein due to their high BCAA content.
• For digestion-friendly options: Hemp or almond protein, as they are naturally easier to digest.
• For complete amino acid balance: A blend of pea and rice protein.
• For additional micronutrients: Pumpkin or sunflower protein, which are rich in minerals.

How to Incorporate

Shakes – Blend with almond milk and/or water.

Oatmeal or Pancakes – Stir into breakfast bowls for a protein boost.

Baking – Add to muffins, pancakes, or protein bars.

Yogurt – Mix with plant-based yogurt for a high-protein snack.

Soups & Sauces – Stir into soups or creamy sauces for extra protein.

Optimizing Absorption

• Take protein within 30-60 minutes post-workout for muscle recovery.
• Pair protein with vitamin C (citrus, berries) to enhance iron absorption in plant-based powders.
• Stay hydrated – Protein metabolism requires water, so drink plenty.
• Distribute intake throughout the day rather than consuming it all at once. Use up to 30 g (1 oz) per meal or shake.

Creatine

Creatine is a naturally occurring compound stored in muscles that helps with energy production, particularly during high-intensity workouts. Supplementing with creatine has been shown to:

• Improve strength and power during resistance training.
• Increase muscle mass over time by enhancing performance and recovery.
• Boost endurance by reducing fatigue in repetitive exercises.
• Support cognitive function as creatine also plays a role in brain health.

How Much Creatine to Take?

• Standard dose: 3-5g per day (for maintenance)
• For women: 3-5g per day is sufficient; 
• For men: 5g per day is typical; up to 10g may be used for heavier athletes.
  
  

Best Time to Take Creatine

• Post-workout – Studies suggest taking creatine with a post-workout meal enhances uptake.
• Any time of day – Creatine stores in muscles over time, so consistency matters more than timing.
• With carbohydrates – Helps with absorption as insulin increases muscle uptake.
  
  

What to Expect When Taking Creatine

• Initial weight gain (1-2 kg) due to increased muscle water content.
• Improved strength & endurance within a few weeks of consistent use.
• Better recovery after workouts, reducing muscle soreness.
• Cognitive benefits such as improved memory and focus, especially in vegans who may have lower baseline creatine levels.
  
  

Common Myths & Facts

• Creatine is NOT a steroid – It’s a naturally occurring compound found in foods like legumes and seeds.
• Creatine does NOT cause kidney damage in healthy individuals.
• You do NOT need to cycle creatine – Long-term use is safe and beneficial.

Protein powders and creatine are two of the most well-researched and effective fitness supplements. When used correctly, they can support strength, muscle growth, and overall performance. As always, pair supplementation with a well-balanced diet, consistent training, and proper hydration for the best results.