June 24, 2021
Madhura Mohan
Whey Protein & Creatine Together – How Do You Benefit?
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f you’re a gym rat who dreams of seeing a changing image in the mirror, achieve impressive body composition, stronger physique, greater muscle mass, fat-free lean muscles with little pumped up look, then it all comes down to improving your workout.
Are you saying, you’ve been constantly putting in an effort but yet not found a great difference in body composition? Well, not very surprising to hear that from you! When you say, you are putting in your best at the gym but not been able to see the much-aspired results…there’s something that you’ve missed out on…yeah you’ve missed out on proper fueling of muscles…
There’s a good reason why weight lifters and people looking to bulk up on their muscles turn to supplements…You’ll learn in this blog how the 2 champions in the supplement world, Whey Protein, and Creatine Monohydrate amp up your training and muscle building results…
Let’s begin with Creatine…
What Is Creatine? What Is The Benefit Of Supplementing With Creatine?
Creatine is a nitrogenous molecule made up of three amino acids, glycine, arginine, and methionine. Our body stores 95% of its Creatine in skeletal muscles. Creatine is endogenously produced by our bodies in the liver, kidneys, and pancreas. Creatine can also be obtained from red meat and fish. Vegetarians and vegans should obtain Creatine only from supplements.
You need to note here that one needs to eat pounds of meat to get a minimal efficacious dose of 2.5g to 5g of Creatine. Creatine supplements are the most convenient ergogenic aid available to athletes in terms of increasing high-intensity exercise capacity and lean body mass.
What Is The Mechanism Of Action Of Creatine?
Once inside the muscle cells, Creatine swiftly transfers its high potential phosphoryl group to ADP (ATP loses its phosphate group during the energy discharge) and becomes Creatine Phosphate. By donating the phosphate group, Creatine recharges ADP to become ATP and acts as a driving force behind energy production.
1. Creatine increases the intercellular pool of phosphocreatine in skeletal muscle, which helps to rapidly regenerate ATP.
2. Phosphocreatine shuttle predominates as an ATP source during maximal effort exercises less than 10 seconds.
3. Creatine increases fat-free muscle mass, muscle strength, muscle power, and muscle size.
4. Creatine increases muscle contraction, ability to perform repeated high-intensity exercise bouts and reduces muscular fatigue by increased energy production.
5. Creatine increases cellular water retention in muscles which not only makes your muscle look bigger but also promotes muscle protein synthesis.
What Is Whey Protein? What Is The Benefit Of Supplementing With Whey Protein?
Whey is the liquid fraction that is separated during the cheese-making process. Whey Protein Powder is considered the highest-quality protein supplement because it offers incredible amino acid count, particularly the BCAAs. Whey Protein is available in 2 major forms, Whey Protein Concentrate and Whey Protein Isolate. Whey Protein Concentrate offers 80% protein whereas Whey Protein Isolate offers 90% protein, with most of the lactose and fat filtered out to achieve high protein concentration. As with which Whey Protein supplement to choose, it really comes down to personal preferences.
Whenever you push through intense reps or heavier loads of weight, you put your muscles under stress, as a result of which your muscles undergo micro-tears. Whey serves as a powerful tool to fuel your muscles immediately post-workout and aim for faster muscle recovery and muscle protein synthesis. The fast-digesting, convenient and quick source of high-quality Whey Protein can provide your muscles all the amino acids.
The Best Features of Whey Protein
1. Whey Protein has the highest biological value compared to other protein supplements.
2. Whey Protein has the highest leucine content compared to other protein supplements.
Whey Protein is a complete protein, which contains all 9 essential amino acids.
3. Whey Protein offers the highest protein per serving.
4. Whey Protein is highly bioavailable (it is completely absorbed) and a fast-digesting protein
5. Whey Protein is versatile and highly palatable, it’s got a mild/neutral taste that mixes easily with liquids, smoothies, and protein bars.
6. Whey Protein can quickly enhance muscle recovery, prevent muscle loss.
7. Whey Protein helps promote satiety, controls calorie intake, helps your build lean muscles, and lose weight.
What Is The Recommended Dose of Whey Protein & Creatine Monohydrate?
The suggested dose of Whey would be 1 scoop (30g) a day, and for Creatine, 5 grams a day is sufficient. This is the best optimal dose suggested to support muscle growth. You can either take the 2 supplements together pre or post-workout or take them singly, like Creatine pre-workout, and Whey Protein after your workouts. Taking Whey Protein and Creatine together will facilitate better absorption of Creatine as Whey is insulinogenic and Creatine gets better absorbed and stored in muscle tissue when taken together.
1. You’ll get the boost of better stamina, focus and muscle building, and recovery if you combine the two supplements and take them before the workout.
2. If you are looking to rapidly boost your post-workout recovery and feel better after a workout, then mixing both Whey and Creatine and consuming as a post-workout shake can give you the edge you need.
What Is The Best Time To Take Whey Protein & Creatine Monohydrate?
Although Whey Protein is beneficial to be taken anytime during the day, for those who engage in strenuous training and have a goal of muscle building, Whey is suggested to be consumed about 30 minutes post-workout (anabolic window). This is the time when your muscles are primed to absorb more amino acids. Consuming Whey at this time will create a positive nitrogen balance in the body and will aid in quick recovery and boost muscle protein synthesis to help muscle grow bigger and stronger.
Creatine Monohydrate is best suggested to be taken shortly before your workout (30 minutes to 40 minutes). On rest days, you can consume Creatine with meals, timing is probably not a matter as on exercise days.
Did you know? Creatine begins to degrade the moment it is mixed with water. Always take Creatine soon after mixing with water. Pour Creatine powder into water and stir it with a spoon for better mixability, you can mix Creatine with juice, or an electrolyte-containing energy drink.
How Do You Benefit From The Combination Of Whey and Creatine?
As you can see, the two supplements are individually the solid muscle fuels that help accomplish body-building goals. Whey Protein and Creatine combination create the perfect training supplements for building your muscles.
Creatine produces quick bursts of energy that increase stamina most needed to push muscles through workouts involving maximal effort muscle contractions. Creatine increases glycogen accumulation and aerobic threshold when combined with glycogen-depleting exercise. Whey Protein is a great combination of essential amino acids which help in repairing and remodeling muscle tissue and help them grow bigger.
According to the International Journal Of Sports Nutrition and Exercise Metabolism, men on a strength training program using Whey and Creatine combination gained more lean muscle mass and muscle strength compared to those using Whey Protein alone.
If you’re still wondering whether the combination of Whey Protein and Creatine helps you achieve an impressive body…our answer to you would be a resounding YES…
The combination of Creatine and Whey Protein is instrumental in putting on muscles and getting outstanding gains from workouts, of course, see changing image in the mirror…
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