If you’re serious about weightlifting, sports, or HIIT and have started researching how to take your progress to the next level, chances are two supplements have appeared at the top of your search results: creatine and protein. And there are many good reasons for this.
Both supplements have been extensively researched and there is a wealth of data supporting their effectiveness and safety. But what exactly are the benefits of creatine and protein? What is the best way to take them, including dosage and timing? And should you take creatine and protein at the same time? This is what the experts say.
What is creatine?
Creatine is a stored compound mainly in the muscle such as phosphocreatine, which the body uses to fuel quick, rather than sustained, bursts of activity. That could include a 100-yard dash or simply lifting a suitcase in the trunk.
Creatine is made up of three amino acids (arginine, glycine and methionine) and is usually found in red meat and seafood. However, studies suggest that the body’s creatine stores can be increased through supplementation to improve performance and training results.
“Creatine helps fuel muscles when they are used, especially during vigorous exercise,” says Bianca Grover, ACSM, EP-C, EIM2, ACE, CPTOhio-based exercise physiologist. “By supplementing the amount of creatine in your body, you provide [additional] fuel for your muscles to work.”*
Benefits of taking creatine
Numerous studies have found creatine to be a safe and effective supplement.
“Creatine monohydrate is one of the most scientifically proven supplements, with documented results for strength, performance, and muscle mass development,” says Dr. Rori Alter, PT, DPT, SSC, PRSCCa New York-based physical therapist who trains competitive weightlifters.
1. Increase in muscle mass
“Creatine can help increase muscle energy stores, leading to [improved workout performance and thus] higher profits,” he says. Morgyn Clair, MS, RDNa registered dietitian nutritionist based in Florida.
2. Better sports performance
That performance boost isn’t limited to lifters. Whether you’re lifting weights or sprinting, creatine can help you get more out of your workout.
“According to research, creatine supplements can increase athletic performance for both strength and high-intensity exercises,” he says. Melissa Mitri, MS, RDregistered dietitian in New York City.
“Creatine is most beneficial for high-intensity workouts that include quick bursts of output followed by short rests,” says Clair. “Someone who does lower intensity exercises like walking [or long, steady-state runs] “You probably wouldn’t benefit.”
3. Improved muscle recovery and repair
Creatine can help maintain muscle mass if you’re injured, says Marie Spano, MS, RD, CSCS, CSSDConsulting sports nutritionist for the Atlanta Braves.
“During long-term rehab, creatine can help you regain muscle and can even help with muscle growth in the absence of activity,” he says.
“In one study, creatine 10 to 15 percent increase in size more than 12 weeks in the muscle that is not in rehabilitation,” adds Spano. “So, if you’re only doing rehab on your injured right leg, your uninjured left leg may benefit from taking creatine.”*
When should I take creatine?
Many people find it convenient to take creatine before or after exercising, but the truth is that you can take it at any time of the day, as long as you take it every day. This is because creatine, unlike a fast-acting substance like caffeine, needs time to build up to sufficient levels in your cells to make a noticeable difference in your workouts.
With a typical daily serving of five to 10 grams, it may take a month or more for your training to have an impact. Creatine loading, during which you take up to 20 grams per day for a short period of time before returning to a daily “maintenance dose” of five grams, can be achieved in as little as seven to 10 days.
What is protein?
Protein is the main component of muscle, crucial for its growth and repair. It is made up of 21 amino acids, nine of which (called “essential”) must be consumed in food because the body cannot produce them.*
Protein supplementation can be derived from animal or plant sources:
whey protein
Whey protein is produced from cow’s milk. Known as a complete protein because it contains all nine essential amino acids in sufficient quantities, whey is processed in two main forms for supplementation:
Both forms are safe to consume regularly. But if you find it difficult to tolerate dairy, whey protein isolate, which is not only higher in protein but also very low in lactose, may be a better option.
Vegetable protein
Sources of plant protein formulations can vary widely. The herbal formulation of Beachbody Performance RecoveryFor example, it is derived from pea protein, which is high in leucine, a key amino acid in muscle protein synthesis that promotes growth.
Other sources of plant protein include soy, hemp, brown rice, and pumpkin seeds, to name a few.*
Benefits of taking protein
Here’s why it’s important to focus on consuming enough protein throughout the day, especially if you exercise regularly.
1. Increase in muscle mass
During intense exercise, muscles suffer microdamage that must be repaired. Protein provides the essential amino acids necessary for that repair and eventual growth.
“Whey protein has a great capacity to Stimulate muscle protein synthesis. due to its high concentrations of the amino acid leucine, known for its role in hypertrophy or muscle growth,” says Grover. This also applies to pea-based plant proteins.*
2. Improved muscle recovery and repair
While a high-protein diet consisting of whole foods is generally recommended for building muscle, timely protein supplementation may be the most efficient recovery option.
A liquid supplement can be absorbed faster, delivering essential amino acids more quickly to muscle tissue damaged during intense exercise, speeding recovery.*
3. May help with weight loss or maintenance.
If you are looking to improve body composition, protein can help you in two different ways.
“Protein is effective in keeping you satiated because it is slowly digested, which allows a longer feeling of satiety after meals,” says Alter.
Since the body has to expend a relatively high amount of energy (compared to other macronutrients) to digest protein, consuming it can also provide temporary relief. metabolic boost.
When should you eat protein?
You can take a protein supplement virtually any time: before or after training, before bed, or whenever you feel like it. Alter recommends taking a protein powder that contains 20 to 30 grams of protein per serving, once or twice a day.
“Protein supplementation is useful for exactly that: supplementing the diet,” says Alter. “It should be consumed after most of your protein comes from dietary sources, such as eggs with breakfast, turkey with lunch, chicken or steak with dinner, and Greek yogurt as a snack.”
Can I take creatine and protein simultaneously?
“It’s definitely okay to take both supplements from a safety perspective,” says Clair. “Because they do different things, the two can be taken together to maximize muscle gains.”
In fact, it may even be preferable. As evidenced above, there are several overlapping benefits of supplementing with protein and creatine, but that doesn’t mean they are redundant.
Depending on your goals, the two can produce even better results when taken together, as long as they complement each other wisely.
“If you plan to take creatine and exercise frequently, it’s a good idea to add a high-quality protein supplement, like whey,” Grover says. “Creatine can help during the recovery process, but complete proteins are the essential building blocks of muscle.”*
Of course, before changing your diet, supplements, or exercise routine, it’s a good idea to consult your doctor.*
What is the optimal dose of creatine and protein?
“In an otherwise healthy person with no history of kidney or liver disease, consuming three to five grams of creatine monohydrate and 20 to 60 grams of protein supplement daily is safe and effective in supporting strength, physique goals. and performance,” says Alter.
For general health, it is recommended that the average person consume a minimum of 0.8 grams of protein per kilogram of body weight. But, depending on the intensity of your workouts, that amount can be up to 2.2 grams of protein per kilogram of body weight. (In which case, a 180-pound person would aim to consume a total of 180 grams per day.)*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
