Whey or creatine? Which of these two supplements is more suitable for you and what are the advantages of each one. Today our article brings information about this doubt that is quite common.
By the way, we always like to remind you that this article is not intended to replace a visit to the doctor. It will be your dietician who will be the one to hammer the hammer on the best supplementation for your health.
However, this is an article that provides valuable information about both supplements.
What is creatine?
Creatine is one of the most used supplements by those who seek the best performance in intense workouts.
It is synthesized in the liver and pancreas, and our body produces 1g per day.
Thus, since the natural production of creatine is limited, supplementation ensures a better amount so that it can generate even more energy for daily workouts.
What is creatine used for?
Creatine acts in the body mainly in the production of energy for our muscle cells.
In other words, supplementation will stimulate the muscles’ ability to perform their functions, increasing their strength and their potential for physical activities.
In this sense, studies show that adequate supplementation, if added to a balanced diet and a frequency of strength training, can bring great benefits to professional athletes and beginners.
What is the secret: Is Taking Whey on an empty stomach ideal? Let’s Explain
In summary, creatine serves to:
- Provide more energy to the muscle cells;
- Improve performance in workouts;
- Fight fatigue and accelerate muscle recovery;
- Contribute to the gain of lean mass;
- Increase strength and power during training;
- Improve the functioning of the metabolism.
- May improve cognitive ability and brain function;
- Decrease the effects of aging.
What are the harms of creatine?
Although there are no definitive studies yet, creatine supplements, when of good quality and used at the recommended dose, do not seem to be associated with any major side effects in healthy individuals, even after 5 years of continuous use.
It is already proven that excess amino acids and proteins cause accelerated loss of kidney function in patients with chronic renal failure, so the use of creatine in these patients is contraindicated.
In fact, since there are still few studies on the safety of creatine supplements, their use is advised against in people who are not completely healthy.
The most common side effects of creatine are nausea, diarrhea, cramps, and dehydration.
There is also a hypothesized relationship between creatine consumption and an increased incidence of kidney stones.
In people with asthma, creatine can cause exacerbations of the disease.
What is Whey Protein?
Whey Protein is a protein supplement made from protein extracted from milk whey, composed mainly of alpha- and beta-globulin.
The product contains essential amino acids that are quickly absorbed by the body, substances that actively participate in building muscle and tissue.
To be consumed, Whey goes through an industrialization process that gives it the consistency of a powder.
What is Whey Protein used for?
Whey protein is a source of protein for the body.
Many times, only a balanced diet in union with physical training cannot achieve the desired goal for the athlete.
For this reason, it is important to seek nutritional assistance, to understand what whey protein is for, and how to add the supplement to the diet.
Whey acts in the development and growth of muscles, because it is easily absorbed by the body, distributing the amount of protein the body needs.
In addition, whey protein consumption promotes muscle recovery after a long workout.
The high amount of calcium present in whey protein is also responsible for reducing body fat.
Besides being an excellent source of calcium, whey protein is practically lactose-free, which can be an advantage for people intolerant to this substance.
The consumption of whey protein is also directly related to increased performance in physical activities. This happens because of the high amounts of cysteine, an amino acid that helps gain muscle mass and strength.
Thus, the supplement helps reduce the feeling of muscle fatigue, increasing the athlete’s performance during workouts.
What are the benefits of Whey Protein?
Whey protein is the most efficient way to add protein to your diet without extra calories from carbohydrates or fats.
It typically contains 80 to 90 percent protein, which provides the body with what it needs to build muscle and strength while recovering quickly after a workout.
A 2014 analysis published in the Journal of the American College of Nutrition examined the effect of whey protein, with and without resistance exercise, on body weight and body composition.
The researchers found that adults who took whey supplements experienced significant decreases in body fat and body weight.
The results were even more significant among adults who combined Whey Protein supplementation with resistance exercise.
Whey protein appears to affect ghrelin and leptin, two hormones that help regulate appetite.
Leptin primarily affects energy balance, which helps suppress food intake, while ghrelin regulates hunger and plays a role in meal initiation.
These hormones act together to tell your body when it needs to eat.
Studies show that in obese patients, circulating levels of leptin are usually increased, while ghrelin levels decrease. Whey helps balance the secretion of leptin and gherlin, thus decreasing hunger cravings and helping you stop overeating.
But how to take whey protein and creatine?
In a nutshell:
- Creatine: is used for increased energy, which consequently translates into strength gain and performance during physical activity;
- Whey Protein: Nothing more than the protein contained in milk, but in concentrated form. It is recommended for those who need to rebuild muscle quickly and for those who want to increase mass gain.
Thus, it is possible to take both supplements, since whey provides muscle fiber reconstruction and creatine gives a ‘gas’ for training.
However, it is important to note that knowing how to take whey and creatine also depends on your nutritional needs and professional guidance.
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