Good supplements and healthy eating have been touted as the best way to get the most out of your workouts. Both whey protein and creatine are popular choices for those who want to get the most out of their routines. They are also at the centre of endless debates about which one is better. Individually they are both great for building muscle mass and improving your physical performance. Some people just use both to further maximise their results.
Whey Protein Benefits
If you aren’t sure what whey protein is, it’s a byproduct created in the production of cheese. It is a kind of protein that is separated from casein. Casein is a protein in milk that is digested slower than whey. Whey contains all nine of the essential amino acids your body needs and has very low levels of lactose, which makes it a complete protein.
Whey contains beta-lactolobulin, alpha-lactalbumin, as well as bovine serum albumin. Whey protein comes in three different kinds; whey protein concentrate, whey protein isolate, and whey protein hydrolysate. Whey protein also tastes great and is digested far quicker than whole foods.
The Benefits of Whey Protein for Muscles and Health
Taking in whey protein helps in the production of lean muscles as well as having other benefits for your health. Whey protein lowers your cholesterol, helps you lose weight, and also helps ward away cancer. Whey protein also keeps your blood pressure down, reduces the risk of cardiovascular disease, and boosts the immune systems of children with asthma.
The weight loss has been proven by a study published in Nutrition and Metabolism. It was a study where people who were using whey protein lost more body fat than the control group. They also preserved more muscle during weight loss.
The anti-cancer nature of whey protein was proven in a study published by the Journal of Anticancer Research. The study showed some promising results when whey protein concentrate was used with glutathione modulation as a part of cancer treatment.
The cholesterol lowering nature of whey protein was proven by the British Journal of Nutrition. Participants in a study experienced decreases in their cholesterol levels, as well LDL cholesterol, by the end of 12 weeks.
Whey protein reducing the effects of asthma was proven in a study published by the International Journal of Food Science and Nutrition. It found that when children with asthma took whey protein supplements for a month they had an improved cytokine response.
Whey Protein lowering blood pressure was shown by the International Dairy Journal. They found that when people with high blood pressure and hypertension regularly drank whey protein shakes they had lower blood pressure and also lowered their risk of heart disease and cardiovascular disease.
Foods that contain a lot of protein are foods like chicken, fish and red meat, with legumes being a popular choice for vegetarians. Whey protein gives you all of the benefits of protein and is digested faster than food, meaning it gets to work faster.
[Also read: TOP 10 WHEY PROTEIN 2015)
What About the Benefits of Creatine?
Creatine is also known as methylguanidine-acetic acid and entered the market in 1993. It quickly became a popular supplement for athletes and bodybuilders. Creatine is naturally produced in the body by the liver, pancreas, and kidneys. Though you can also take in more through supplements.
People who regularly eat red meat have naturally higher levels of creatine. Creatine is converted into ATP through weight training and exercise and boosts your energy levels. It’s as simple as the more creatine there is in a muscle, the more efficiently it does its job.
The main benefits of using creatine are an increase in lean body mass and enhanced strength and endurance. There may be other benefits but the studies into the uses and benefits of creatine often have mixed results. This is according to the University of Maryland Medical Center. It’s something that separates creatine and whey protein; the benefits of which are well-known and proven.
[Also read: TOP 5 BEST CREATINES 2016]
Combining Whey Protein and Creatine
Even though whey protein and creatine do the same job of creating lean muscle mass which one you need depends on your circumstances. Creatine is the better choice for boosting strength and endurance while still building lean body mass.
Whey protein, on the other hand, bulks up your muscles and has other health benefits. Because of this the best choice for gaining muscle, increasing performance, and enhancing your strength actually becomes combining them.
People who take in protein along with creatine boost how much creatine their muscles will absorb when compared to using just creatine on its own. Both whey protein and creatine also increase fast-twitch muscle fibers.
Fast-twitch muscle fibers boost the amount of force your muscles can exert and how quickly they grow as a result of resistance training. Protein also increases the amount of insulin your body produces. Creatine then uses this insulin to travel through the skeletal system. Meaning that your muscles absorb creatine more effectively when there is more insulin.
Given all of this, you can see how whey protein and creatine really complement eachother and actually work best when combined.