If you are new to the world of post-workout supplements and nutrition, you may find the choice of options overwhelming. There’s glutamine and L-Carnitine, caffeine and nitric oxides, BCAAs, minerals, and a whole alphabet of vitamins. But if there are two supplements that every fitness enthusiast should have in their post-workout portfolio, they are protein and creatine.
But what are protein and creatine supplements, and what do they do for the body? In this guide, we’ll explain everything you need to know about these popular sports nutrition supplements to help you get enough next time you push your body to its limits in the gym.
What Is Whey Protein?
Dairy products contain two types of protein, 80% casein and 20% whey. During cheese production, whey forms as a liquid by-product. You may have seen it first hand when you open a yoghurt; it’s the watery liquid that forms on top.
What makes whey protein unique is its amino acid content. It contains all nine essential amino acids, compounds the body cannot make itself, which makes it a complete protein source. Whey protein also includes an impressive array of B Vitamins and health-boosting minerals such as iron, magnesium, calcium, and zinc, but what does it do for the body?
Studies show that whey protein can increase muscle mass and strength when taken before or after strenuous workouts as a shake in a protein shaker. It helps muscles to recover after intense exercise and tissues to repair themselves after injury. As a source of energy, it can fuel your workouts and help you reach your fitness goals.
Many people include whey protein supplements in their calorie-controlled diets to curb their appetite between meals. It’s incredibly filling, and a single protein shake could keep you satisfied for hours, so it is ideal for those who want to lose weight.
What is Creatine?
Creatine is an organic compound found naturally in the body. Our stores come from the food we eat, mainly seafood and red meats, and we make up the rest in our liver and kidneys using amino acids.
We store creatine in our skeletal muscles and use it for short-term energy when lifting heavy objects or exerting ourselves. As a derivative of amino acids, creatine supports muscle strength and growth; this is why it is a popular supplement for weightlifters and endurance athletes.
Creatine supplements are thought to support the muscles in many different ways. They improve cell signalling to aid muscle growth, and they raise anabolic hormones to help us work out harder for longer. Creatine can also boost cell hydration, reduce protein breakdown, and lower myostatin levels to support new muscle growth and increase lean muscle mass.
Should You Take Protein & Creatine Together?
While whey protein and creatine may sound very similar, they work very differently in the body. If you are looking to build stronger muscles, protein shakes will provide you with the building blocks that you need, but it is creatine that will fuel your workouts.
By combining the two, you get the best of both worlds, so it is no surprise that many champion bodybuilders and professional athletes add both protein and creatine to their post-workout smoothies. But how much is too much, and how much should you take to support your workout routine?
The answer to this question depends on many factors, such as age, weight, and workout goals. General recommendations for whey protein are 1.5 to 2g per kilo of body weight and 3-5g of creatine per day. Beyond shakers will advise you to speak to your personal trainer or health professional about the best combination for your body.
