This Is What Happens When You Take Creatine + Whey Protein (15 studies)
Summary
TLDRThis video explores the combined benefits of creatine and whey protein supplementation for athletes and fitness enthusiasts. Creatine, a compound naturally found in muscle cells, enhances energy production during high-intensity workouts by increasing ATP availability. Whey protein, derived from milk, is a complete protein source that aids in muscle growth and repair. The video explains how creatine reduces fatigue and improves performance and endurance, while whey protein promotes muscle synthesis and recovery. Together, these supplements offer a synergistic effect, enhancing muscle growth, strength, and cognitive function. The recommended intake includes a loading phase for creatine and consistent whey protein consumption, emphasizing that supplements should complement a healthy diet and exercise regimen for optimal results.
Takeaways
- 🏋️ Creatine is a naturally occurring compound in muscle cells that helps produce energy during high-intensity exercise by increasing ATP availability.
- 🥛 Whey protein is a complete protein source derived from milk, known for its high bioavailability and fast digestion, which aids in muscle growth and repair.
- 💪 Supplementing with creatine can enhance athletic performance, increase muscle mass, and strength, as supported by numerous studies and a meta-analysis of 300 studies.
- 🚴♂️ Creatine also improves endurance and performance in prolonged exercises like running and cycling by delaying fatigue due to increased ATP storage.
- 🧠 Recent research suggests that creatine may contribute to better brain function, enhancing cognitive abilities such as short-term memory, intelligence, and reasoning.
- 🏋️♂️ Whey protein has an anti-catabolic and anabolic effect, promoting muscle growth by inhibiting muscle breakdown and activating muscle protein synthesis.
- 🍏 Combining creatine and whey protein can lead to greater increases in lean tissue mass and strength compared to whey protein or placebo alone.
- 📈 Creatine and whey protein work synergistically during workouts, with creatine allowing for heavier lifts and whey protein supporting muscle recovery and growth.
- 🍌 For optimal results, it's recommended to take a combination of whey protein, creatine, and carbs (like a banana) within 30 to 60 minutes post-workout.
- 🍽 A daily protein intake of around one gram per pound of body weight is suggested for muscle growth when supplementing with whey protein.
- 💊 While supplements like creatine and whey protein can significantly augment fitness efforts, they should not replace a healthy diet and regular exercise routine.
Q & A
What are creatine and whey protein?
-Creatine is a naturally occurring compound in muscle cells that helps produce energy during high-intensity exercise. Whey protein is a protein source derived from milk, known for its high bioavailability and fast digestion.
How does creatine help during exercise?
-Creatine helps increase the amount of ATP available for muscle contraction during short, high-intensity exercises like weight lifting or sprinting, allowing for greater force production.
What is the maximum muscle creatine stores one can achieve through diet alone?
-Even with a high protein diet, muscle creatine stores can only be filled about 60 to 80 percent. The remaining 20 to 40 percent can be achieved through creatine supplementation.
How does whey protein support muscle growth and repair?
-Whey protein is a complete protein source containing all nine essential amino acids needed for muscle growth and repair. Its rapid absorption makes it ideal for post-workout recovery.
What are the benefits of creatine supplementation?
-Creatine supplementation can increase strength and power, improve endurance and performance in activities like running and cycling, enhance recovery, and contribute to better brain function.
How does whey protein affect muscle protein synthesis?
-Whey protein contains amino acids that inhibit muscle breakdown and activate the mTOR pathway, kick-starting muscle protein synthesis and promoting hypertrophy.
What are the benefits of taking creatine and whey protein together?
-When taken together, creatine and whey protein provide a synergistic effect on muscle growth and strength, leading to more significant improvements in muscle mass, strength, and power.
What is the recommended loading phase for creatine supplementation?
-A loading phase of 20 to 25 grams per day for the first five to seven days is recommended to reach full saturation, followed by a maintenance dose of three to five grams per day.
How should whey protein be consumed for optimal muscle growth?
-One scoop of whey protein should be consumed before or after a workout, with a total daily protein intake of around one gram of protein per pound of body weight.
What is the recommended timing for taking creatine and whey protein together?
-It is recommended to combine one scoop of whey protein, 5 grams of creatine, and one banana 30 to 60 minutes following a workout for best results.
Are creatine and whey protein substitutes for a healthy diet and exercise?
-No, creatine and whey protein are not substitutes for a healthy diet and regular exercise. They should be used as tools to help reach fitness goals more efficiently.
Outlines
💪 Benefits of Creatine and Whey Protein
The first paragraph introduces creatine and whey protein as popular supplements for athletes and fitness enthusiasts. Creatine, a naturally occurring compound in muscle cells, is highlighted for its role in energy production during high-intensity exercises by increasing ATP availability. Whey protein, derived from milk, is noted for its high bioavailability and rapid digestion, making it ideal for muscle growth and repair. The paragraph also discusses the benefits of creatine, such as increased strength, power, endurance, and cognitive function, as well as the benefits of whey protein, including enhanced muscle protein synthesis, improved body composition, reduced hunger, and immune function support.
🤝 Synergy of Creatine and Whey Protein
The second paragraph explores the combined effects of creatine and whey protein supplementation. It explains that creatine allows for heavier lifting and greater workout volume, which can lead to muscle damage, while whey protein aids in reducing muscle breakdown and initiating muscle protein synthesis. The paragraph cites studies showing that the combination of these supplements results in increased lean tissue mass and strength compared to whey protein or placebo alone. The direct anabolic effect of creatine increasing muscle cell volume and whey providing essential amino acids for muscle synthesis is also discussed, emphasizing the synergistic effect on muscle hypertrophy.
🏋️♂️ Recommended Intake and Usage
The final paragraph offers guidance on how to take creatine and whey protein for optimal results. It suggests a loading phase for creatine of 20 to 25 grams per day for the first five to seven days, followed by a maintenance dose of three to five grams per day. For whey protein, it recommends a scoop before or after a workout to ensure a daily protein intake of around one gram per pound of body weight. The paragraph also advises combining one scoop of whey protein, 5 grams of creatine, and a banana 30 to 60 minutes post-workout for best results. It concludes by reminding viewers that while these supplements can significantly aid fitness goals, they should not replace a healthy diet and regular exercise.
Mindmap
Keywords
💡Creatine
💡Whey Protein
💡ATP (Adenosine Triphosphate)
💡Muscle Creatine Stores
💡Muscle Protein Synthesis
💡mTOR Pathway
💡Anti-Catabolism
💡Body Composition
💡Cognitive Function
💡Synergistic Effect
Highlights
Creatine and whey protein are popular supplements for athletes, bodybuilders, and fitness enthusiasts.
Creatine is a compound in muscle cells that helps produce energy during high-intensity exercise.
Whey protein is a high-bioavailability protein source derived from milk.
Creatine increases ATP availability for muscle contraction during short, high-intensity exercise.
A high protein diet can fill muscle creatine stores up to 60-80%, with supplements reaching 100%.
Creatine supplementation can enhance performance in weight lifting, sprinting, and other high-intensity exercises.
Creatine reduces fatigue during high-intensity exercise, allowing for harder and longer training.
Whey protein contains all nine essential amino acids for muscle growth and repair.
Whey protein is rapidly absorbed, making it ideal for post-workout recovery.
Whey protein inhibits muscle breakdown and activates the mTOR pathway for muscle protein synthesis.
Creatine supplementation increases strength and power, improves endurance, and aids recovery.
Creatine can also contribute to better brain function and cognitive abilities.
Whey protein increases muscle protein synthesis rates and improves body composition.
Whey protein reduces hunger, aids weight loss, and improves immune function.
Combining creatine and whey protein provides a synergistic effect on muscle growth and strength.
Creatine and whey protein together can lead to more significant improvements in muscle mass, strength, and power.
Creatine increases muscle cell volume, creating a better environment for muscle growth.
Whey protein provides essential amino acids necessary for muscle protein synthesis.
For optimal results, combine whey protein, creatine, and carbs post-workout.
Creatine and whey protein should be used as tools to augment a healthy diet and exercise routine.
Transcripts
creatine and whey protein are two of the
most popular supplements used by
athletes bodybuilders and fitness
enthusiasts worldwide creatine is a
naturally occurring compound found in
muscle cells that helps produce energy
during high intensity exercise whey
protein on the other hand is a protein
Source derived from milk that is known
for its high bioavailability and fast
digestion in this video we'll explore
exactly what happens when you supplement
with creatine and whey protein together
but first let's take a closer look at
creatine and whey protein and how they
work in the body creatine is a molecule
that is naturally found in muscle cells
when we exercise our body uses ATP for
energy which is stored in our muscles
creatine helps increase the amount of
ATP available for muscle contraction
during short High intensity exercise
such as weight lifting or sprinting but
according to this paper from the
international Society of sports even
with a high meet high protein diet we
can only fill our muscle creatine stores
about 60 to 80 percent the remaining 20
to 40 percent can be achieved by taking
a creatine supplement and just to give
you some perspective without fully
saturated creatine stores you might be
able to bench press 225 pounds for eight
reps maximum with full creatine stores
since ATP within the muscle is increased
and quickly replenished you would be
able to perform the same 225 pounds for
10 to 12 reps and if you've been Lifting
for any amount of time it's not hard to
see how much that increase in volume can
compound over time there is no shortage
of studies on the positive and
significant effects of creatine
supplementation this meta-analysis
showed a consistent increase in athletic
performance across 300 studies whether
the study measures maximal Power Max
reps or sprint times increased muscle
mass and strength are almost always
reported when taking creatine this is
all likely due to its effects on
reducing fatigue during high intensity
exercise which allows you to train
harder and better for slightly longer
now that we understand how creatine
works and why let's discuss the next
most popular muscle building supplement
whey protein whey protein is a byproduct
of cheese production and is considered a
complete protein Source meaning it
contains all nine essential amino acids
that our body needs for muscle growth
and repair it's rapidly absorbed by the
body making it an ideal choice for
post-workout recovery or any time you're
in a rush and need a quick protein fix
studies show why whey protein is the
superior choice for building muscle
first it contains amino acids that
inhibit muscle breakdown and at the same
time it activates the mtor pathway
kick-starting muscle protein synthesis
or the building of muscle fibers thus
whey protein has an anti-catabolic and
anabolic effect this dual effect of whey
protein puts your body in the best state
for rapid muscle growth with that out of
the way let's quickly go over the
benefits of each supplement the benefits
of creatine include increased strength
and power due to its ability to increase
the amount of ATP available for muscle
contraction allowing for greater force
production during high intensity
exercise creatine supplementation has
also been shown to improve endurance and
performance in activities such as
running swimming and cycling this is due
to its ability to increase the amount of
ATP stored in muscles which can delay
fatigue during prolonged exercise it
also improves recovery due to the
increased rate of creatine phosphate
resynthesis during recovery periods
causing lower blood lactate and
metabolite accumulation in the muscles
which are responsible for inducing
fatigue lastly one of the more recent
discoveries is how it can contribute to
better brain function according to a
systematic review of Six studies
involving 281 individuals taking
creatine results in notable enhancements
and cognitive abilities such as
short-term memory intelligence and
reasoning the benefits you can expect
from supplementing with whey protein on
the other hand are as follows first an
increase in muscle protein synthesis
rates this occurs due to whey protein's
High concentration of the central amino
acids specifically leucine which drives
the signaling of muscle protein
synthesis in recovering muscles next is
improved body composition one 10-week
study published in the Journal of
strength and conditioning research found
that resistance trained men had the
greatest increase in fat-free Mass from
supplementing with whey and casein this
is likely due to its ability to increase
muscle protein synthesis and reduce
muscle breakdown whey protein has also
been shown to reduce hunger and increase
feelings of fullness which can Aid in
weight loss and weight management apart
from its physique building benefits whey
has also been shown to improve immune
Function One study shows that whey
protein is able to positively affect
total antioxidant capacity the same
study also showed improvements in
cardiovascular risk factors such as
lipid profiles and overweight young men
as a result of supplementing with whey
and now to answer the big question what
happens when you take creatine and whey
protein together when taken together
creatine and whey protein can provide a
synergistic effect on muscle growth and
strength for example one study showed
that combining creatine and whey protein
resulted in greater increases in lean
tissue mass and bench press than those
who supplemented with only whey protein
or Placebo this combination can lead to
more significant improvements in muscle
mass strength and power both directly
and indirectly first let's discuss how
they complement one another indirectly
during a workout creatine helps you lift
heavier and with more volume this
provides a greater growth stimulus but
also carries with it Greater stress on
the muscle which can increase muscle
damage so way which is fast digesting
quickly stops or at least attenuates
most muscle breakdown while
simultaneously jump starting muscle
protein synthesis this is important
because for muscle growth to occur the
ratio of muscle breakdown and muscle
building should favor the latter now
let's discuss how these two supplements
complement each other more directly
taking creatine and whey protein creates
a direct anabolic effect on muscle
tissue creatine increases muscle cell
volume by pulling in more water thus
creating a better environment for muscle
growth then whey protein provides the
essential amino acids necessary for
muscle protein synthesis therefore
taking them together provides a
synergistic effect that promotes
hypertrophy in summary taking creatine
and whey protein together will provide
additional benefits due to their
complementary effects on energy
availability muscle repair and growth
and cognitive function
question then becomes how much should
you take for creatine I recommend a
loading phase of 20 to 25 grams per day
for the first five to seven days to
reach full saturation followed by a
maintenance dose of three to five grams
per day if your gut is a bit more
sensitive I recommend taking three to
five grams a day until you reach full
saturation while this approach may take
a bit longer it'll help avoid any
stomach issues either way remember that
you cannot fully feel the effects of
creatine supplementation until you've
maxed out your creatine stores for whey
protein I recommend having one scoop
before or after a workout more
importantly make sure you have a total
daily protein intake of around one gram
of protein per pound of body weight for
muscle growth when taking creatine and
whey protein together consider the
following one study published in the
Journal of Applied physiology found that
taking creatine with 50 grams of carbs
and protein enhances the retention
another study by Forbes and colleagues
suggested that taking creatine
post-workout leads to slightly greater
benefits and since your body is primed
for a fast acting protein post-workout
here's what I recommend for best results
30 to 60 Minutes following your workout
combine one scoop of whey protein 5
grams of creatine and one banana this
one sure you're covering all bases if
it's a non-training day just be sure to
get your five grams of creatine in at
any point in the day and remember whey
and creatine will augment your efforts
in reaching your Fitness and physique
goals significantly but they are not
Miracle powders they are not met as a
substitute for a healthy diet and
regular exercise routine but rather as a
tool to help reach your fitness goals a
bit more efficiently did you find this
video helpful if so click the like
button below as it'll truly help out the
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one peace
[Music]
thank you
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