According to the American Dietetic Association, creatine supplements are the most commonly used ergogenic aids among athletes who seek to increase muscle mass and improve muscle recovery. Protein shakes are ergogenic aids commonly used by strength and endurance athletes. Both creatine and protein shakes can benefit athletes; in fact, some protein shakes contain creatine as an ingredient.
Benefits of Creatine
Creatine can help benefit athletic performance for certain types of athletes. According to the American Dietetic Association, creatine supplementation is effective for short, high-intensity workouts such as weight lifting and sprinting, but not for endurance sports. According to a study published in a 2011 edition of "Amino Acids," after 10 days of 20 g per day creatine supplementation, study subjects showed greater muscle power output in squat and bench press exercises compared with a control group given a placebo. A 2011 review article published in "Duodecim" reports that creatine supplementation has positive effects on muscle strength, size and athletic performance without major high costs or adverse effects.
Benefits of Protein
Athletes require more protein than people who are sedentary. Consuming protein shakes can help meet extra protein requirements for athletes. The American Dietetic Association reports that consuming amino acids or protein in close proximity to exercise can enhance skeletal muscle maintenance and gains, and help repair muscle tissue. Protein shakes are a quick, easy way to consume protein after a workout or when you're on the go.
Considerations
Although athletes have higher protein requirements compared with non-athletes, the increased needs are not as significant as most people think. The Institute of Medicine Food and Nutrition Board recommended dietary allowance or RDA for protein for adults is 0.8 g of protein per kilogram of body weight per day, or about 0.36 g per pound of body weight. The American Dietetic Association recommends strength and endurance athletes consume between 1.2 g and 1.7 g of protein per kilogram of body weight, or about 0.5 g to 0.8 g of protein per pound of body weight per day. Many Americans consume more than enough protein through food; excess protein the body can't use is excreted.
Concerns
Unpleasant side effects have been reported from using creatine supplements. The American Dietetic Association reports that such side effects may include nausea, diarrhea, cramping or fluid retention. In regard to protein and amino acid supplementation, the American Dietetic Association reports that consuming protein by means of supplements is not more effective than consuming protein from foods if you're consuming adequate energy, and amino acid supplements and protein powders are a potential source for illegal ingredients that may not be listed on nutrition labels.
References
- American Dietetic Association; Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance; March 2009
- "Amino Acids"; Creatine but not Betaine Supplementation Increases Muscle Phosphorylcreatine Content and Strength Performance; S Del Favero et. al; July 2011
- "Duodecim"; Whey Protein and Creatine as Nutritional Supplements; J Sundell et. al; 2011
- Institute of Medicine Food and Nutrition Board; Dietary Reference Intakes: Macronutrients; Jan 2011
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