Protein and creatine are common nutritional supplements that may help you build and maintain lean muscle mass. According to McKinley Health Center at the University of Illinois, both substances are considered generally safe to take in moderation; however, more research is needed to conclude that long term use is safe, as of June 2011. Creatine and protein supplements are effective when consumed concurrently. That said, these substances may not be right for everyone, so consult your doctor before trying either.
Creatine
A naturally-occurring amino acid found in certain foods such as meat and fish, creatine is also available in supplemental form. You may see it in pill, pre-mixed drinks or powder form. According to the University of Maryland Medical Center, creatine may be able to help strength-training athletes build strength and muscle size. It also states creatine may not be beneficial to endurance athletes; however, studies have shown mixed results on this topic.
Protein
Protein is a vital macronutrient in your diet that should make up 10 to 35 percent of total caloric intake. Most of this protein should come from whole food sources, such as milk, fish, meat and eggs. Protein supplements may be beneficial if you lift weights regularly and are looking to increase your muscle mass. McKinley Health Center suggests using whey protein due to its superior biological value -- absorption and utilization within your body -- and its properties promoting fat loss, muscle development and improved immune system function.
Research
A 2001 study published in the "International Journal of Sport Nutrition and Exercise Metabolism" studied the effects of protein taken with creatine. The six-week study consisted of three groups -- one group took whey protein, a second group took whey protein and creatine and the third group took a placebo. The results showed greater increases in strength and muscle size in the whey protein/creatine groups compared to the other two groups.
Amount
McKinley Health Center recommends consuming about 20 to 25 g of whey protein per day. Soy protein is an effective alternative to whey if you have milk allergies or are lactose intolerant. Creatine supplementation is done in two phases. The first phase is called the "loading phase" where you consume 20 to 25 g per day in 5 g increments equally spaced throughout the day. Continue this phase for five to seven days. You then start the "maintenance phase" where you would consume 3 to 5 g of creatine once per day. The University of Maryland Medical Center states that creatine typically is safe when taken for six months or less, but long-term safety has yet to be determined. Consult your doctor before trying either of these supplements.
References
- University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements
- University of Maryland Medical Center: Creatine
- "International Journal of Sport Nutrition and Exercise Metabolism"; The Effect of Whey Protein Supplementation with and Without Creatine Monohydrate Combined with Resistance Training on Lean Tissue Mass and Muscle Strength; Burke DG, et al.; Sep. 2001
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