Creatine and protein are two supplements that many fitness enthusiasts swear by. They are great for building muscles, enhancing performance, and supporting overall health. With the process of muscle mass, it leads to an increase in muscle mass. Creatine, on the other hand, draws water into muscle cells, and in turn, increases cell volume. It basically promotes an environment perfect for muscle growth and so, may contribute to muscle hypertrophy. Does it mean that creatine is better? Let’s see who is the winner in this protein vs creatine discussion.
“Protein powders are concentrated nutritional supplements designed to provide large amounts of protein in a convenient and easily ingested form,” says nutritionist Susmita N. Such powder can be obtained from various sources. The most common sources include:
- Whey protein derived from milk during the cheese manufacturing process.
- Case -in protein derived from milk.
- Soy protein extracted from soybeans.
- Peace bean protein made from yellow peas beans.
- Rice protein derived from brown rice.
- Hemp protein extracted from hemp fruit.
- Egg protein made from egg white.
What are the health benefits of protein powder?
1. Muscle growth and restoration
Protein supplementation may lead to improved muscle function in young adults, according to a 2019 study published in the journal nutrients. “Protein is essential for muscle protein synthesis, the process by which the body repairs and builds muscle fibers after exercise. Consuming protein powder, especially after a workout, provides the amino acids needed to facilitate this process, leading to muscle hypertrophy (growth). ) Says an expert. After intense physical activity, muscles undergo stress and minor tears. Protein powder helps accelerate the repair process, reducing recovery time and minimizing muscle soreness.
2. weight loss
In the 2019 research announced in nutrients According to the journal, women who consumed an additional 40 grams of whey protein per day showed a reduction in abdominal fat compared to other participants who took other types of protein supplements. Incorporating protein powder into your meals and snacks can help you feel fuller, reduce your overall calorie intake, and aid in your weight loss efforts.
3. Enhancement of immune function
food Proteins play an important role in the immune system by helping to produce antibodies that help protect the body from pathogens.
4. Support for healthy aging
Protein supplements may improve muscle mass and reduce the risk of sarcopenia in older adults, according to a study published in . Canadian Geriatric Medicine Journal “Sarcopenia, the age-related loss of muscle mass and strength, can be alleviated with the help of protein. This can help older adults maintain mobility and independence,” the experts say. Masu.
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5. Benefits of cognitive
“Amino acids in proteins are precursors to neurotransmitters that are essential for brain function, mood regulation, and cognitive performance,” says Susmita. Eating protein, especially in the morning or before a mentally demanding task, can help sustain energy and improve focus and cognitive function.
What is a creatine?
Creatin is another nutritional food that is widely used in the fitness world. “This is a naturally occurring compound that plays an important role in energy production, especially during activities such as weightlifting and sprinting,” says the expert. Creatin’s natural source is:
- Beef and pork
- Salmon, tuna, herring
- chicken
- Milk and cheese
What are the benefits of creatine?
Creatin has the following advantages to health:
1. Strengthening muscle strength
Creatine phosphate stored in muscle donates its phosphate group to ADP, or adenosine diphosphate, to regenerate adenosine triphosphate, or ATP, the cell’s primary energy currency. “Increased ATP levels enable muscles to perform at higher intensities for longer periods of time. This increases strength and power output during activities such as weightlifting and high-intensity interval training,” says the expert. The house says.
2. increase in muscle mass
According to a study published in , creatine supplements are an effective way to grow muscle in healthy young people. nutrients Creatine keeps the muscles moisture, increases muscle mass, and creates an environment suitable for muscle growth.
3. Improvement of exercise performance
Enhanced energy availability allows people to sustain higher training volumes, providing greater overall training stimulation and contributing to subsequent performance improvements. Creatine supplementation is especially beneficial for sports and activities that require short bursts of high-intensity exercise, such as sprints, jumps, and explosive lifts.
4. Acceleration recovery
If the inflammatory level after exercise is low, the recovery time will be reduced. “This allows for more consistent training without extended downtime,” says the expert.
5. Benefits of cognitive
Taking creatine supplements may improve short-term memory and intelligence and reasoning in healthy people, according to a study published in . Experimental old age “Creatine also provides a protective effect against neurodegenerative diseases by supporting cellular energy metabolism in the brain, and may slow the progression of conditions such as Parkinson’s disease,” the experts said.
6. bone health support
During the 2021 survey Medicine and Science in Sports and Exercise One year of creatine supplementation and strength training had a positive effect on muscle density in older adults, according to the Journal. “By promoting muscle strength and muscle mass, creatine indirectly supports bone strength through the mechanical loading effect of stronger muscles on bone tissue,” says Susmita.
Is it necessary to take protein or creatine supplements to increase muscle?
Both protein and creatine support muscle gain, but their effects are different.
- protein: If your goal is muscle repair, recovery, and growth, protein is essential because it provides the amino acids needed to build muscle tissue. Without an appropriate protein, muscle increase is limited, regardless of exercise intensity.
- Creatine: If you’re focused on improving strength, power, and workout performance, creatine can help you progress through more intense workouts, leading to faster gains in muscle mass.
Regarding protein and creatine, you can determine which is better in consideration of the following points:
1. Main purpose
Protein powder is intended for muscle repair and growth and can meet your daily protein needs. Creatine is meant to promote energy production for high-intensity training.
2. Mechanism of action
Protein powder provides amino acids for muscle protein synthesis. Creatine increases phosphocreatine stores to regenerate ATP.
3. Ideal for such people
Protein is for those who want muscle growth, recovery, or increased protein intake. Creatine is suitable for people looking to improve strength, power, and high-intensity performance, especially in sports.
4. Typical dosage
You can take 20-30 grams of protein powder per serving once or twice a day. After an optional loading phase, you can take 3 to 5 grams of creatine daily.
5. Time of consumption
Protein powder can be taken after a workout, between meals, or as a dietary supplement. Creatine can be taken before or after training, or at a set time each day.
“Creatine and protein work synergistically without interfering with each other, so you can take both together,” says the expert.
What are the side effects of protein and creatine supplements?
Here are some of the side effects of protein powder:
- Some people, especially those with lactose intolerance (whey protein), may experience bloating, gas, or an upset stomach.
- Excessive protein intake over a long period of time can put a strain on the kidneys, especially in people with pre-existing kidney disease.
- Inadequate water intake can lead to dehydration, as large amounts of protein require adequate hydration to process.
Here is the side effect of creatine-
- Cleacin can keep the muscles moisture, causing a sense of bloating and temporary weight gain.
- Some people may experience stomach discomfort and diarrhea.
- Excessive use of creatine can put a strain on the kidneys, but this risk is minimal in healthy people.
