Creatine is a compound stored in muscle tissue and the brain, and there is growing interest in its ability to rapidly regenerate adenosine triphosphate (ATP), a chemical that cells use for energy.
As a result, creatine supplements are thought to be potentially valuable for muscle performance and provide a burst of energy during workouts.
The muscles of people on a high-protein diet already contain sufficient amounts of creatine, but since creatine is commonly found in seafood and red meat, some studies have found that plant-based People who follow a diet of , or who are relatively inexperienced with exercise, may benefit from creatine supplements.
In some cases, studies have shown that muscle mass, especially in the upper body, can increase by 7.2 percent and the weight you can lift can improve by up to 32 percent.
One review paper A 2021 study shows that creatine may be particularly effective for women when used in conjunction with strength training. Because some creatine is stored in the brain, the review also suggests that creatine may help improve mood and cognitive function.
If you are a vegetarian or vegan, animal-based supplements such as whey protein and casein may be prohibited. Dr David Rogerson, a researcher at Sheffield Hallam University Academy of Sport and Physical Activity, also points out that these supplements may not be suitable for people with certain allergies.
“Some people experience problems in tolerating dairy products,” he says. “Whey and casein can make it worse, so you might find plant-based sources easier to consume.”
Soy is perhaps the most actively researched alternative to animal protein supplements, and last year review paper In some cases, soy has been found to promote muscle growth as much as whey protein.
Rogerson believes that for most people, the differences between animal-based and plant-based protein supplements are likely to be relatively negligible. “Whey protein, for example, is marginally better at best than other types of protein,” he says. “So what someone chooses to use really comes down to personal preference.”
Pea protein is a popular plant-based protein supplement along with soybean. Sarkar describes it as very easy to digest, while Dean says it contains the same nine essential amino acids as whey protein and casein, but in lower amounts.
“You’re going to need a higher volume to get the same reaction as something like whey,” Dean says. “This means it can be more expensive for people because they have to take in larger amounts. Also, for older people who don’t want to eat as much, they don’t adhere to it. There is a possibility.”
Collagen, a type of protein, is surprisingly abundant in our skin, cartilage, and other connective tissues. Approximately one-third of the proteins in the human body are various types of collagen, but after your 20s, your body’s ability to produce its own collagen declines, making you wrinkled and stiff.
This has created a huge market for collagen supplements, many of which target skin health. While the jury is still out on whether these supplements truly help maintain youthful skin tone and elasticity, scientists are interested in whether they can help prevent frailty. I am. Researchers at Liverpool John Moores University are currently investigating whether it is possible to reduce the risk of trips and falls in older people.
“Collagen is a poor source of the nine essential amino acids, so it’s less effective at supporting muscle maintenance and growth than things like whey or pea protein,” says Dean. “However, it is also rich in 11 other amino acids, so it may have benefits in other areas as well.”
Blended protein powders, which in some cases contain whey, casein, egg protein, or a mixture of different plant-based proteins, are becoming increasingly popular, says Rogerson.
One of the most well-known blend brands is Huel, but like many other blends, Rogerson says he classifies this product more as a high-protein meal replacement than a supplement.
“Various blends of protein have been around for a while, but they often contain carbohydrates and fats and are therefore high in calories,” he says. “The advantage is that it’s easy to eat, it’s processed to be very convenient, and it contains fiber and other nutrients. But if you’re not careful, taking it in addition to your meals can significantly increase your caloric intake.” It should also be an occasional choice rather than a complete replacement for a proper diet.
What to watch out for with protein supplements: calories, chemicals, and kidney issues
Supplements are a good way to increase your protein intake, but many manufacturers add extra sugar to make their products more palatable, so Rogerson urges consumers to always check ingredient lists carefully. I am.
“You don’t need anything extra that adds calories,” he says. “If you’re not careful, some of these supplements can be very high in carbohydrates.”
Two years ago, a report by a US-based nonprofit called the Clean Label Project drew attention to the issue of contamination in protein supplements. After testing 134 different products, we found that many supplements contain heavy metals such as lead, arsenic, cadmium, and mercury, a chemical found in plastics called bisphenol A (BPA), pesticides, or other known carcinogens. was found to contain substances. Levels of these contaminants were often dangerously high, with one particular protein powder containing 25 times the acceptable limit of BPA.
“This caused a bit of controversy,” Rogerson says. “But my understanding is that if you’re buying a quality product, you probably don’t need to worry too much.”
Another consideration, especially for older adults with underlying kidney disease, is to be wary of consuming larger amounts of protein without careful consultation with a doctor or nutritionist. This is because removing waste products from protein puts stress on the kidneys, putting more strain on them, which is why low protein diets are recommended for people with chronic kidney disease. is common.
“We need to be very careful in recommending higher amounts of protein to older adults with kidney problems,” says Rogerson.
Do protein supplements have other benefits?
Increasing the amount of protein in your diet can have positive health effects beyond muscle mass and function.
“There is a growing body of evidence suggesting that taking protein supplements before meals may help with things like regulating blood sugar levels,” says Rogerson. “Some studies are looking at whether this can help suppress appetite in people who are overweight or obese. Protein in general, as a nutrient, is very complex to digest and absorb, so we know it can help with weight loss. Therefore, you tend to feel fuller for longer.
verdict
While supplements can be a useful option, experts overall believe it’s best for consumers to try to get the protein they need from their diet. “In general, I think you can get all the protein you need from your natural diet,” says Sarkar. “As your protein needs increase with age, you only need to increase your protein intake by about half of your diet.”
