Creatine and protein supplements assist your muscles by increasing energy, reducing muscle fatigue and accelerating muscular recovery. While supplements provide an advantage in certain areas, it is still important to follow a proper diet and exercise regimen. Timing of these supplements is also vital for success, which can add confusion for exercisers who seek to reach their fitness goals. Understanding how timing affects your chances of success will help you to make an informed decision on when to consume certain supplements.
Protein Supplementation Benefits
Protein supplements provide a source of amino acids for muscle recovery and growth. Amino acids are the building blocks of protein. Consuming protein supplements are used to prevent catabolism, or breakdown in muscle tissue during and after exercise.
Creatine Benefits
Creatine is an amino acid that's found in certain food sources such as meat and fish, and it is also produced by the liver, kidneys and pancreas in the human body. Creatine is converted into creatine phosphate or phosphocreatine and stored in muscular tissue for energy. The University of Maryland Medical Center states that during brief and intense exercise bursts of exercise like weightlifting or sprinting, phosphocreatine is converted into ATP, which is a prime energy source for the human body.
Optimal Timing
Research shows that both protein and creatine are vital before and after workouts to enhance the growth and recovery of lean muscle tissue. A 2006 study performed by Paul Cribb and Alan Hayes of Victoria University found that following a 10 week supplementation regimen, people who consumed both supplements before and after strength training had greater gains in the size and strength of their muscles than those who consumed both supplements upon waking and before sleep.
Recommended Intake
ExRx.net advises that 12 to 20 percent of total dietary calories for active individuals should come from protein. Proper dosage of creatine varies, however, the University of Maryland Medical Center recommends taking 20 g daily for the first week of supplementation to increase creatine levels, and then 2 to 5 g daily after the first week to maintain creatine levels in your body.
Member Comments