Creatine and Whey Protein – Learn all about these supplements
Creatine and Whey Protein are extremely popular supplements, but do you know what each one is for? In this article, we’ll check out how they work and what their benefits are.
Even though they are the most famous supplements on the market when it comes to fitness, both Whey Protein and Creatine generate some doubts in those who are not yet used to food supplements.
What can be said immediately about these supplements is that both are widely used with the goal of improving the performance of workouts, and consequently, the results obtained through them.
Finally, in a very summarized way, it is possible to say that whey protein helps build muscle while creatine helps with muscle strength and energy.
But it doesn’t stop there! Do you want to check out all the benefits of these supplements? Continue in this content that we have prepared.
What is Whey Protein?
In case you don’t already know, whey protein is a dietary supplement made from whey. It is widely used to help improve the results of workouts, after all, the protein is able to increase muscle regeneration and leverage lean mass gain.
In addition, whey protein is considered to be the most popular protein supplement among athletes because it is a great source of amino acids, as well as several other vitamins and minerals.
But if we say that whey protein is “the most popular protein supplement,” does that mean that there are others? Yes, exactly!
In addition to whey protein, whey protein, there are protein supplements that are obtained from meat, eggs, and grains; such as soy and rice, for example. However, we will not talk about them in this content.
What types of Whey Protein
Basically, in today’s market you can find three different types of whey protein. Their main differences between them are their manufacturing methods, which impacts the final composition of the product and how it is absorbed by the body.
Whey Protein Concentrate (WPC)
Whey Protein Concentrate (WPC) is one of the most common and popular types of whey. Unlike hydrolyzed protein, which is the purest on the market, WPC contains slightly higher levels of fat and carbohydrates.
What happens is that because of the way this protein is produced, it ends up retaining more nutrients, making it more nutritious in many ways, besides having higher levels of short-chain peptides (BCAA), which also contribute to building muscle mass.
However, the big problem with Whey Protein Concentrate is that, exactly because it is more nutritious, it ends up not being very suitable for those who want to avoid carbohydrates, fats, or even lactose (in the case of intolerant people).
Whey Protein Isolate (WPI)
Whey Protein Isolate (WPI) is the second purest type of whey available. In this format the supplement easily reaches 95% protein, containing very little fat, cholesterol, or carbohydrates.
These extremely pure nutritional values make WPI a great option for those who seek high levels of protein but also want to control their intake of carbohydrates and other nutrients.
Another advantage of WPI is the absence of lactose in its formula, so although the protein comes from milk, it can be consumed by intolerant people.
Hydrolyzed Whey Protein (WPH)
With incredible protein contents that reach 99% purity, Hydrolyzed Whey Protein is the purest form available, and, because of that, the fastest absorption by the body.
Unfortunately, the only negative point of WPH is its cost, which, for having a very complex and sophisticated production process, ends up being a little more expensive than its competitors, but nothing too absurd.
It is worth pointing out: WPH, like WPI, is also lactose free.
What is Whey Protein for?
Although we have already mentioned that whey protein is used to build muscle and improve muscle recovery, it is worth mentioning some of the other little-known benefits that this supplement has. Let’s check them out?
Besides the benefits we have already mentioned, such as increased muscle regeneration and lean mass gain, whey protein has also shown great results when it comes to satiety.
What happens is that in some recent research, it was found that, because of the levels of protein and amino acids that make up the supplement, whey is able to considerably reduce the feeling of hunger throughout the day.
This is a huge advantage for those who are building muscles in order to lose weight, after all, with a more controlled appetite, it avoids the consumption of unnecessary snacks, which are largely responsible for hindering the weight loss process.
Decreases cardiovascular risks
Another advantage also little known by most people is the benefits of whey protein for the heart.
The thing is, according to scientists at Reading University, whey protein is able to decrease the risk of heart disease and stroke by 8%, even in hypertensive patients.
Finally, immunity also increases when whey protein is consumed regularly, after all, the protein is responsible for the formation and maintenance of the cells that make up the immune system.
Right here on our blog, we have already cited the importance of this supplement for increasing immunity, especially in people with reduced immunity, such as those with Sarcopenia.
Read also: Use of Whey Protein in the treatment for Sarcopenia in people with inflammatory bowel disease
Now that you understand everything about this protein supplement, how about checking out what creatine is and how it differs from whey protein? Read on and check out this and other information.
What is Creatine?
Creatine is a natural compound found in muscle cells and tissues of the human body. It is an important component of the synthesis of nucleic acids, which are responsible for many biological functions, including muscle development.
In addition, creatine can be found naturally in small amounts in foods such as chicken, red meat, and fish.
Although it is usually consumed in low doses, the intake of this substance can also be done through dietary supplementation, with the goal of increasing performance in training, as well as leveraging the results of the training.
What Creatine is used for
Everybody knows that in recent years creatine has become an extremely popular food supplement, but what is it used for?
Creatine is used to increase the ATP levels in the muscles, so that it is possible to increase performance during training, increasing the athlete’s energy, strength, and endurance.
Another very interesting purpose of creatine is its ability to assist in protein synthesis and energy metabolism, which directly results in greater muscle mass gain and fat burning.
Can I take Whey Protein and Creatine together?
Whey protein and creatine are two of the best dietary supplements available for those who are interested in gaining muscle mass or losing a few pounds. However, many people still don’t know that the combination of these products is the secret of several high-performance athletes.
It turns out that the combo of whey protein + creatine is very interesting, after all, only with the proper intake of protein you will be able to stimulate your muscles to grow and recover. And this can be easily achieved with the consumption of whey protein.
With creatine, on the other hand, you will be able to increase your physical capacity and train harder, with more weights and repetitions.
Thus, it is possible to conclude that if you are looking to build muscle and increase your exercise intensity, these two supplements will be the perfect combination to achieve your goals!
Together or separately, they will boost your results!
Now that you know all the details about creatine and whey protein, it’s time to take advantage of the support of these workout and diet buddies. Depending on your focus and goal, the two products can be consumed together or separately.
Remember: always count on our support and experience the benefits of these powerful supplements. Sooro Renner – Nutrition that generates results.