What If You Take Creatine + Whey Protein for 30 days

Summary

This video script delves into the effects of taking creatine and protein supplements for 30 days, based on scientific evidence. It explains the role of protein in tissue repair and creatine in energy metabolism, particularly ATP replenishment. The script dispels myths about side effects, outlines the benefits like increased muscle mass, improved athletic performance, and faster recovery, and highlights the importance of adequate hydration. It also emphasizes the satiating effect of protein, which can lead to calorie reduction and weight loss, along with other health benefits such as immune support and improved cognitive function.

Takeaways

• 💪 Taking creatine and protein supplements can help build muscle, increase weight lifting capacity, and improve performance in various athletic activities.
• 🥚 Protein is a macronutrient made of amino acids, with nine essential ones that must be obtained from food as the body can't produce them.
• 🔄 The body breaks down consumed protein into amino acids, which are then used for various functions including immune support and tissue repair.
• 🚫 Unlike carbohydrates, excess protein isn't stored and is converted into fat if not utilized, with nitrogen excreted as urine.
• 🏋️ Creatine is naturally produced and found in certain foods, and it helps replenish ATP, the primary energy source for cells.
• 🔋 A creatine loading phase with 20-25 grams for 5-7 days is recommended for fast results, followed by a maintenance dose of 5 grams daily.
• 🍽 Consuming creatine-rich foods alone may not provide enough for optimal benefits, making supplementation a practical option for many.
• 💧 Creatine supplementation can lead to increased muscle hydration, which may enhance muscle appearance and support growth.
• 🏋️‍♂️ Creatine helps in the gym by sustaining high-intensity workouts, aiding in muscle endurance and energy levels.
• 💊 Most people can experience the benefits of creatine without side effects, although some may experience mild issues like cramping during the loading phase.
• 🥗 Increasing protein intake can reduce hunger, decrease calorie intake, and potentially lead to weight loss and improved metabolism.

Q & A

What are the main benefits of taking creatine and protein supplements?

Creatine and protein supplements can help build muscle, lift more weight, and improve overall performance in various athletic activities. They also contribute to muscle growth, increased strength, and enhanced recovery post-workout.

What are the three main macronutrients, and what role does protein play among them?

The three main macronutrients are protein, carbohydrates, and fats. Protein is composed of amino acids and is essential for the body as it helps in synthesizing specific proteins needed for various functions such as immune support, chemical reactions, and DNA synthesis.

Why are essential amino acids important, and how do we obtain them?

Essential amino acids are important because the body cannot produce them on its own. They must be obtained from food sources, and they are crucial for the synthesis of proteins necessary for various bodily functions.

How does the body process protein after consumption?

The body processes protein by breaking it down into amino acids through a series of transformations starting in the mouth, continuing in the stomach with gastric juices, and finally in the small intestine with enzymes and acids from the pancreas.

What happens to the excess protein that the body does not use?

Excess protein that the body does not use is broken down, and the liver removes the nitrogen from the amino acids, excreting it as urine. The remaining components, known as Alpha keto acids, are converted into triglycerides and stored in fatty tissues.

What is creatine, and where does it come from in the body?

Creatine is a molecule naturally produced in the body, primarily in the liver, kidneys, and pancreas. It is made from three amino acids: Arginine, Glycine, and methionine. Creatine is also obtained from certain foods, particularly meat and fish.

How does creatine support energy metabolism in the body?

Creatine supports energy metabolism by helping to replenish adenosine triphosphate (ATP), which is the primary energy currency of the cells. It aids in the formation of new ATP, allowing muscle cells to maintain a higher performance level for longer during high-intensity activities.

What is the recommended dosage for creatine supplementation, and what is the purpose of the loading phase?

The recommended dosage for creatine supplementation includes a loading phase of 20 to 25 grams of creatine monohydrate for the first five to seven days, followed by a maintenance dose of five grams daily. The loading phase helps to saturate muscle creatine stores more quickly.

What are some potential side effects of creatine supplementation, and how can they be mitigated?

Potential side effects of creatine supplementation include cramping, nausea, stomach pain, diarrhea, and dehydration. These can often be mitigated by ensuring adequate water intake, especially during the loading phase, and by avoiding excessive creatine intake.

How does increasing protein intake affect hunger levels and weight loss?

Increasing protein intake can make individuals feel less hungry due to its high satiety effect. This can lead to a reduction in overall calorie consumption and result in weight loss, especially when combined with a higher thermic effect of food.

What are some additional benefits of protein intake beyond muscle growth and recovery?

Additional benefits of protein intake include improved cognitive function and mood due to the production of neurotransmitters, a stronger immune response for fighting infections, decreased blood pressure, and improved appearance and health of skin, hair, and nails.

Is there an added benefit to taking protein and creatine supplements at the same time?

Based on available evidence, there is no added benefit to taking protein and creatine at the same time. The benefits of each supplement can be realized whether they are taken separately or together.

Outlines

00:00

💪 Understanding Protein and Creatine Supplementation

This paragraph delves into the benefits of taking creatine and protein supplements for enhancing muscle growth, strength, and overall athletic performance. It dispels myths surrounding these supplements and emphasizes the importance of understanding their physiological effects. Protein is highlighted as a macronutrient composed of amino acids, with nine essential ones that must be obtained through diet. The body breaks down protein into amino acids for various functions, including immune support and tissue repair. Creatine, a molecule produced in the liver, kidneys, and pancreas, is crucial for energy metabolism, particularly in replenishing ATP. The recommended dosage for creatine supplementation is discussed, as well as the dietary sources of creatine and protein. The paragraph concludes by noting that the benefits of supplementation depend on an individual's current intake levels.

05:03

🏋️‍♂️ Effects of Creatine and Protein on Body and Performance

This section explores the specific effects of creatine and protein supplementation over a 30-day period. Creatine supplementation is shown to increase muscle creatine stores, leading to cell volumization and water retention within muscle cells, which can enhance muscle appearance and contribute to growth. It also aids in maintaining energy levels during high-intensity workouts by supporting ATP formation. The paragraph discusses the benefits for muscle endurance and recovery post-workout. Protein supplementation is noted to increase satiety, potentially leading to reduced calorie intake and body fat loss. It also boosts metabolism due to the thermic effect of food and aids in workout recovery and muscle growth. Additional benefits include improved cognitive function, mood, immune system support, and potential decrease in blood pressure. The aesthetic benefits of protein for skin, hair, and nails are also mentioned.

10:04

🌟 Maximizing Results with Diet and Exercise

The final paragraph emphasizes that while supplements like creatine and protein can enhance results, they are not a substitute for a healthy diet and regular exercise. It encourages viewers to consider a comprehensive plan that includes a personalized diet, recipe book, exercise library, and coaching support. The speaker shares success stories of clients who have achieved significant weight loss or reduced body fat percentage in a short period. The paragraph concludes with an invitation to visit the provided website for a free plan and to learn more about the transformation process.

Keywords

💡Creatine

Creatine is a molecule naturally produced in the liver, kidneys, and pancreas, and also obtained from certain foods like meat and fish. It plays a crucial role in energy metabolism by helping to replenish adenosine triphosphate (ATP), the primary energy currency of cells. In the video, creatine is highlighted for its ability to improve athletic performance and muscle growth, with the script mentioning a loading phase for faster results and the benefits of increased muscle cell hydration and ATP formation.

💡Protein

Protein is one of the three main macronutrients, essential for the body's structure and function, composed of amino acids. Nine of these amino acids are essential, meaning they must be obtained from food. The script explains that protein is vital for tissue repair and growth, and increasing protein intake can lead to satiety, reduced calorie consumption, and muscle synthesis, which are central to the video's theme of enhancing athletic performance and physique.

💡Amino Acids

Amino acids are the building blocks of proteins, with 20 different types that can form proteins. Of these, nine are essential and must be derived from the diet. The script uses amino acids to illustrate how proteins are broken down and utilized by the body, particularly highlighting their importance in synthesizing the specific proteins needed for various bodily functions, tying into the broader discussion of muscle building and repair.

💡ATP (Adenosine Triphosphate)

ATP is the primary energy currency of cells, used for a wide range of cellular functions, including muscle contraction during exercise. The video emphasizes the role of creatine in replenishing ATP stores, which is critical for maintaining high-intensity exercise performance. The script provides the context of ATP depletion during activity and how creatine supplementation can delay this, allowing for more reps with a specific weight load.

💡Loading Phase

The loading phase is a supplementation strategy mentioned in the script for creatine, where a higher initial dose (20 to 25 grams for 5 to 7 days) is taken to rapidly saturate muscle creatine stores. This method is presented as a way to achieve faster results in terms of muscle hydration and performance enhancement, illustrating a practical application of creatine within the video's discussion.

💡Cell Volume

Cell volume refers to the size of a cell, which can increase due to the osmotic properties of creatine that pull water into muscle cells. The script describes this process as cell volumization or cellular hydration, which can make muscles appear larger and contribute to growth by promoting protein synthesis. This concept is integral to understanding the immediate visual and functional changes that occur with creatine supplementation.

💡Protein Synthesis

Protein synthesis is the process by which the body creates new proteins from amino acids, essential for muscle growth and repair. The video script explains that the water retention caused by creatine can prompt protein synthesis, which is a key mechanism in muscle development and a central theme in the video's focus on athletic enhancement.

💡Thermic Effect of Food

The thermic effect of food is the energy expended by the body to digest, absorb, and process the macronutrients in food. The script highlights that protein has a higher thermic effect than fats or carbs, which can lead to increased metabolism and calorie burning. This concept is used to explain one of the ways in which increased protein intake can contribute to weight loss and muscle growth.

💡Nitrogen Balance

Nitrogen balance refers to the equilibrium between the nitrogen intake from the diet and the nitrogen excreted by the body, primarily in the form of urea. The script mentions that excess protein is broken down in the liver, with nitrogen being removed and excreted as urine, illustrating the body's process of managing protein intake and its byproducts.

💡Glycogen

Glycogen is a form of glucose storage in the body, primarily in the liver and muscles, used as an energy source during physical activity. The video script explains that creatine can help the body spare glycogen during short-duration activities, which is an important aspect of energy metabolism and endurance performance.

💡Collagen

Collagen is a protein that is crucial for the structure and elasticity of skin, hair, and nails. The script mentions that protein aids in the production of collagen, which is one of the aesthetic benefits of increased protein intake. This ties into the broader theme of the video, which includes not only athletic performance but also overall health and appearance.

Highlights

Creatine and protein supplements can enhance muscle building, weight lifting, and overall athletic performance.

Protein is a macronutrient made of 20 different amino acids, nine of which are essential and must be obtained from food.

The body breaks down consumed protein into amino acids through a digestive process involving the mouth, stomach, and small intestine.

The liver acts as a control center, rearranging amino acids to synthesize specific proteins needed by the body.

Creatine is naturally produced in the body and is essential for energy metabolism, helping to replenish ATP.

Creatine supplementation involves a loading phase followed by a maintenance dose for optimal muscle saturation.

High protein intake can lead to increased satiety and reduced calorie consumption, resulting in weight loss.

Protein has a high thermic effect, meaning more calories are burned in digestion, contributing to weight management.

Creatine supplementation can increase muscle size through cell volumization without causing bloating.

Supplementing with creatine can improve gym performance by allowing for more reps with the same weight load.

Creatine aids in recovery after intense training, allowing for more frequent workouts and better gains.

Protein supports immune function by aiding in the production of antibodies to fight off infections.

Increased protein intake can lead to a decrease in blood pressure, as supported by scientific studies.

Protein contributes to the production of neurotransmitters, potentially improving mood and cognitive function.

Creatine and protein supplements are safe with minimal side effects when used appropriately.

Taking creatine and protein at the same time does not provide added benefits compared to taking them separately.

Supplements are complementary to diet and exercise, with the latter being more crucial for achieving results.

Transcripts

taking creatine and protein can help you

build muscle lift more weight and

improve your overall performance in a

wide range of athletic activities

whether it's used for weight lifting

cardio or Sports many people want to

start taking protein and creatine since

they are natural supplements but they

aren't exactly sure how it works within

the body there are also many myths

ranging from muscle cramps all the way

to kidney damage So today we're going to

take a journey inside the body to find

out exactly what happens when you

supplement with protein and creatine for

30 days straight based on scientific

evidence to fully understand the changes

and reactions that will happen you need

to understand what these supplements are

and where they come from starting first

with protein which is one of the three

main macronutrients protein

carbohydrates and fats it's made up of

building blocks called amino acids there

are 20 different amino acids that can

form a protein and most are naturally

produced within your body however nine

of these amino acids can't be produced

by your body on its own these are known

as essential amino acids and they need

to be obtained from food when we consume

protein whether it comes from plant or

animal sources it undergoes a series of

Transformations first our body's

priority is to break down the protein

into amino acids this breakdown process

begins in the mouth through chewing and

then it continues in the stomach where

gastric juices assist in further

digestion after that the partially

digested protein enters the small

intestine whereas specialized enzymes

and acids from the pancreas complete the

breakdown ultimately resulting in

singular amino acids ready for

utilization once the amino acids are in

their individual form they're then

transported to the liver which acts as a

control center the liver rearranges and

combines these amino acids to synthesize

the specific proteins that the body

needs different proteins have diverse

functions such as aiding the immune

system facilitating chemical reactions

transporting molecules or assisting in

DNA synthesis the average person doesn't

consume enough protein but it's also

totally possible to over consume

unfortunately our bodies don't have a

storage system for excess protein unlike

our bodies do for carbohydrates so any

surplus protein that you take in will be

broken down and stored as fat during

that process the liver removes the

nitrogen from the amino acids excreting

it as urine while the remaining

components known as Alpha keto acids

undergo a chemical process to form

triglycerides that get stored in fatty

tissues in certain instances such as

when you're cutting calories really low

or you're fasting Alpha keto acids can

be converted into glucose for immediate

fuel but your body prefers to rely on

fats and carbs for fuel rather than

protein which is reserved for tissue

repair creatine on the other hand is a

molecule that's naturally produced in

your body primarily in the liver kidneys

and pancreas it's actually made from

three amino acids Arginine Glycine and

methionine you can also obtain creatine

from certain foods particularly Meat and

Fish creatine is important for energy

metabolism because it helps to replenish

adenosine triphosphate also known as ATP

which is the prime primary energy

currency of your cells now it's

important to keep in mind that the

things that will happen to your body

when taking creatine and protein for 30

days will depend largely on how much

protein and creatine you're already

consuming in regards to creatine the

most often recommended dose for

supplementation if you want the fastest

results is to do a loading phase where

you take 20 to 25 grams of creatine

monohydrate for the first five to seven

days followed by five grams of creatine

monohydrate daily while it is possible

to consume 5 grams of creatine per day

through the food you eat it's very tough

to do for most people for example three

and a half ounces of Herring contains

1.1 grams of creatine three and a half

ounces of beef contains 0.9 grams three

and a half ounces of salmon also has 0.9

grams and three and a half ounces of

pork has 0.7 grams and those are the

most creatine dense foods available

meaning that most foods have lower

amounts so if you eat somewhere around

two to three pounds of fish and meat

every day it is technically possible to

consume high amounts of creatine through

diet alone in that case supplementing

with extra creatine likely won't deliver

any additional benefits since your

muscle creatine stores will already be

full but most people don't come anywhere

close to getting enough the same thing

applies to protein if you already

consume enough protein in your diet

which is about 0.73 grams of protein per

pound of body weight daily while then

taking a protein powder won't provide

any additional benefits with that being

said let's assume that you're like most

people meaning that you're not getting

enough creatine and protein daily what

would happen if you bumped up your

intake for 30 days well in terms of

creatine supplementation one of the

first things that will happen is that

you'll start to fill your muscle

creatine stores in general every

kilogram of muscle can hold about two to

three grams of creatine one reason this

will have a big impact is that creatine

is an osmotically active substance which

means it pulls water into your muscle

cells this is often referred to as cell

volumization or cellular hydration while

this kind of water retention might sound

like a bad thing it's usually actually

beneficial depending on what your goals

and objectives are one immediate benefit

is that this water retention can make

your muscles obviously appear larger and

can also contribute to muscle growth by

prompting protein synthesis and

decreasing muscle protein breakdown also

this water retention occurs within your

muscles not under your skin which is why

you'll look more muscular and stronger

without looking more bloated keep in

mind though that this also goes hand in

hand with an increased body weight keep

in mind expect again

25 grams of creatine during this initial

period for example research found that

an initial loading dose of 300

milligrams of creatine per kilogram of

body weight per day for seven days

increased body mass by an average of

0.75 kilograms or a little more than one

and a half pound ones another thing that

will happen when you go to the gym is

that you'll likely be able to do more

reps with a specific weight load

compared to what you were able to do

before this is because creatine

increases stores of phosphocreatine

within your muscles it aids in the

formation of new ATP which is the

molecule muscle cells used for energy

ATP usually gets depleted after around

10 seconds of high intensity activity

which limits your ability to hit a

higher volume with reps sets and weight

load but the increase in creatine stored

within your muscles helps you maintain a

higher performance level for longer on

top of that creatine can also help your

body spare glycogen during short

duration activities and it can assist

with stabilizing muscle acidity levels

as you exercise both of which can

benefit muscular endurance another

aspect to consider is what it'll do

after your workout a review study found

that creatine can Aid recovery from

intense training which is beneficial

because you'll be able to train again

sooner leading to better gains the best

part is that most people experience all

these benefits without side effects

because creatine has been proven very

safe after years and years of scientific

investigation with that said I do want

to mention that some people do

experience mild side effects and if

those do occur it's most often during

the loading phase so during that first

week when you're taking a lot more

creatine but keep in mind that you don't

have to load your muscles will become

fully saturated with creatine if you

just take five grams per day rather than

taking 20 to 25 grams a day for the

first week it'll just take a little

longer so say maybe a few more weeks for

your muscles to become fully saturated

but the end result will be the same

because once your muscles are fully

saturated with creatine taking more

creatine won't provide any added

benefits another case the most commonly

reported side effects are cramping

nausea stomach pain and diarrhea there

have also been reports of participants

in a study becoming dehydrated which is

attributable to creatine pulling water

into muscle cells dehydration can occur

if this water loss is not compensated

for that's why it's important to drink

enough water while taking creatine

especially during that first week if

you're loading now in regard to protein

one of the immediate benefits that

you're likely to experience when

increasing your protein intake is that

you'll feel less hungry that's because

protein is the most satiating

macronutrient that's why increasing your

protein intake for 30 days will tend to

cause you to consume fewer calories than

before and as a result you'll lose body

fat for example in one study increasing

protein intake from 15 to 30 percent of

daily calories made the overweight

participants eat 441 fewer calories each

day without intentionally restricting

anything in another study overweight men

experience a 60 reduction in their

desire to snack when they raise their

protein intake by 25 percent but a

reduction in Cravings isn't the only

reason why you're likely to lose some

pounds during the 30 days of increasing

your protein intake another reason is

that your metabolism will increase due

to the fact that your body uses calories

to digest and make use of the nutrients

found within Foods this is referred to

as the thermic effect of food protein

has a much higher thermic effect than

fat or carbs its thermic effect is 20 to

35 percent compared to 5 to 15 percent

for fats and carbs essentially this

means that 20 to 35 percent of the

calories from the protein Source you ate

will be used for energy to digest and

process that protein and this difference

can add up quite a bit over time in one

study a high protein group burned 260

more calories per day than a low protein

group that's equivalent to about two and

a half pounds of pure fat after 30 days

which equals about one hour of moderate

intensity exercise daily another benefit

is that you'll also recover faster from

your workouts and the protein will

obviously help with muscle growth as

well on top of that a benefit that most

people wouldn't associate with protein

is that you'll likely experience a boost

in energy that's because protein takes

longer to break down in the body

compared to carbs and fats providing you

with more stable blood sugar and a

sustained source of energy throughout

the day your cognitive function and mood

can also see an improvement the reason

is that the amino acids and protein

contribute to the production of

neurotransmitters like serotonin and

dopamine which regulate our mood and

focus you might also be less likely to

get sick during the 30 days because

protein is good for your immune system

that's because your body uses protein to

produce antibodies which are the the

tools we need to fight off infections

when we're not getting enough protein

our bodies could struggle to produce

these antibodies increasing our

susceptibility to infections so

consuming enough protein can help

maintain a robust immune response but

the effects don't stop there one other

benefit you'll likely experience is a

decrease in blood pressure as studies

show that higher protein intakes lower

blood pressure for example a review of

40 controlled trials found that eating

more protein lowered on average systolic

and diastolic blood pressure by a

substantial amount and lastly let's not

forget the aesthetic benefits protein

AIDS in the production of collagen

carotene and melanin all crucial for

healthy skin hair and nails these

effects might not be quickly visible

because it's estimated that the

epidermis turns over every 40 to 56 days

but the further you get to the end of

the 30 days the more likely your skin

hair and nails will start to look and

feel better one last thing that I should

mention is that based on the available

evidence there is no added benefit it to

taking protein and creatine at the same

time so it's no problem if you take

these supplements separately you'll

still get all the same benefits as

taking them together so that about wraps

it up I really hope you enjoyed this

video remember that supplements are just

the cherry on top when it comes to your

results and both your diet and exercise

program are significantly more important

so if you want a done-for-you plan that

comes with a personalized diet plan a

recipe book a full video exercise

library and a coach to guide you through

the entire process visit my website

where you can get this all for free just

by putting your best foot forward and

sticking to the plan like the thousands

of clients that have already lost 20

pounds or five percent of the body fat

in six short weeks to find out more you

can click the link below in the

description or you can head straight on

over to my website directly at

gravitytransformation.com I'll see you

guys soon

Pump It

[Applause]