If you're attempting to improve your body composition through resistance training, endurance sports or any other type of exercise, you have likely seen supplements purported to enhance your results. While supplements come in many forms, two popular supplements are Myoplex, a high-protein shake made by EAS, and creatine, an amino acid sold by many manufacturers. Both offer benefits, but your personal goals may make one more appropriate than the other. Consult a doctor before using any supplements.
Myoplex Overview
Myoplex is a protein-rich product that comes in ready-to-drink containers. Each container of Myoplex contains 300 calories, with 7 g of fat, 19 g of carbohydrates and 42 g of protein. Myoplex contains 24 types of vitamins and minerals and a blend of dairy proteins, including whey and casein protein.
Creatine Overview
Creatine is often used as a supplement, but it is naturally produced by your body and can be found in meat. Creatine is an amino acid, or building block of protein, and your body converts it into a form of cellular energy for use during exercise. Creatine does not contain any calories, fat, carbohydrates or protein.
Suggested Use
EAS recommends that you use Myoplex as a post-workout recovery supplement, ideally drinking the shake within 30 minutes of finishing your workout. Additionally, EAS suggests using Myoplex as a supplement to or replacement for up to two meals each day. The University of Maryland Medical Center suggests using between 2 and 5 g of creatine each day to enhance performance. Creatine is usually taken shortly before or shortly following exercise.
Weight Loss Benefits
Myoplex may be beneficial for weight loss, as it is rich in protein, including whey protein; a study from the October 2010 issue of "The British Journal of Nutrition" found participants who consumed whey experienced more satiety and ate less than those who ate protein from whole food sources. Myoplex is also rich in dietary fiber, a nutrient that promotes satiety. Creatine is ill-suited to weight loss, as it commonly causes you to retain water and gain weight.
Muscle Gain Benefits
Both creatine and Myoplex can be beneficial for gaining muscle. Myoplex is high in protein and contains both whey and casein protein; a study from the August 2006 issue of "Journal of Strength and Conditioning Research" found this combination to be better than whey alone for enhancing the effects of weight training. Creatine can also aid in muscle gain, but the type of creatine matters. Research from the February 2009 issue of "Journal of the International Society of Sports Nutrition" found that creatine monohydrate was superior to creatine ethyl ester in improving body composition.
Side Effects
Because Myoplex is rich in dairy protein, you may experience gas, bloating and nausea if you are lactose intolerant. Creatine may also cause some side effects, including upset stomach, diarrhea, cramps, weight gain and liver and kidney damage, but the University of Maryland Medical Center notes that "most studies have found no significant side effects at the doses used for up to six months."
References
- EAS.com: Mypolex Original Ready-to-Drink
- University of Maryland Medical Center; Creatine; June 2009
- "The British Journal of Nutrition"; The Acute Effects of Four Protein Meals on Insulin, Glucose, Appetite and Energy Intake in Lean Men; S. Pal, V. Ellis; October 2010
- MedlinePlus; Dietary Fiber; June 2011
- "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
- "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.; May 2009
Member Comments