Protein and creatine are common supplements for athletes looking to gain strength and muscle mass. These supplements are natural products, as meat and other foods contain protein and creatine. Your body produces limited amounts of creatine on its own. Choosing the right creatine and protein supplements is challenging, as they both come in several distinct forms. Consult a doctor prior to using any supplements.
Creatine Monohydrate
Although often combined with other ingredients, creatine is effective on its own. One particularly effective form is creatine monohydrate. Creatine monohydrate may enhance your body's supply of cellular energy. Research published in the March-April 2007 issue of the journal "Neurorehabilitation and Neural Repair" found that creatine monohydrate supplementation helped increase muscle strength and endurance.
Creatine Ethyl Ester
Creatine ethyl ester is an alternative form of creatine that does not appear to be as effective as creatine monohydrate. A study from the February 2009 issue of the "Journal of the International Society of Sports Nutriton" found that creatine ethyl ester did not appear to enhance strength or body composition compared to resistance-training alone.
Creatine Blends
Products that combine creatine with other nutrients may significantly enhance the effects of resistance training compared to using creatine alone. For instance, a study published in the December 2010 issue of the "Journal of the International Society of Sports Nutrition" found that a product containing protein, carbohydrates and creatine enhanced strength and body composition improvements spurred by resistance exercise.
Whey Protein Isolate
Whey protein isolate is a low-fat, low-carbohydrate protein supplement that is made from milk. Whey protein isolate contains less fat and carbohydrates than whey protein concentrate, and may be more suitable for dieters, as the calorie content of whey protein isolate is lower than whey protein concentrate. The high protein content aids in exercise recovery; a study from the October 2006 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" found that whey protein isolate supplementation helped enhance strength when paired with a resistance training program.
Whey Protein Concentrate
Whey protein concentrate offers similar nutritional values to whey protein isolate, although it is higher in carbohydrates and fat. However, whey protein concentrate is less expensive than whey protein isolate; it's preferred if you are in a mass-gaining phase, since it contains more calories per serving. Exact calorie content varies by brand.
Casein Protein
Casein is a slowly digesting protein source derived from milk. Because casein is digested slowly, it may be more appropriate than whey as a between-meals snack, as it may keep you full for a longer period. In addition, a study from the August 2006 issue of the "Journal of Strength and Conditioning Research" suggests that combining whey and casein protein after exercise improves muscle recovery than whey alone.
Soy Protein
Soy protein is derived from soybean, the only plant that provides all of the essential amino acids. Soy protein may be a more appropriate supplement than casein or whey for lactose-intolerant individuals because it is not milk-based. Research from the June 2006 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" suggests that whey protein and soy protein provide equivalent levels of increased strength and muscle mass.
References
- "Neurorehabilitation and Neural Repair"; Resistance Training with Creatine Monohydrate Improves Upper-Body Strength in Patients with Parkinson Disease: A Randomized Trial; C.J. Hass, M.A. Collins, J.L. Juncos; March-April 2007
- "Journal of the International Society of Sports Nutrition"; The Effects of Creatine Ethyl Ester Supplementation Combined With Heavy Resistance Training on Body Composition, Muscle Performance, and Serum and Muscle Creatine Levels; M. Spillane et al.; February 2009
- "Journal of the International Society of Sports Nutrition"; Nine Weeks of Supplementation with a Multi-Nutrient Product Augments Gains in Lean Mass, Strength, and Muscular Performance in Resistance Trained Men; S.M. Schmitz, J.E. Hofheins, R. Lemiux; December 2010
- "International Journal of Sport Nutrition and Exercise Metabolism"; The Effect of Whey Isolate and Resistance Training on Strength, Body Composition, and Plasma Glutamine; P.J. Cribb et al.; October 2006
- "Journal of Strength and Conditioning Research"; The Effects of Protein and Amino Acid Supplementation on Performance and Training Adaptations During Ten Weeks of Resistance Training; C.M. Kerksick et al.; August 2006
- "International Journal of Sport Nutrition and Exercise Metabolism"; Effect of Whey and Soy Protein Supplementation Combined with Resistance Training in Young Adults; D.G. Candow et al.; June 2006
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