Sports Nutrition - Getting Started - Creatine or Whey?

Sports Nutrition - Getting Started - Creatine or Whey?


Whey Protein

 

Muscle is made from protein, so protein intake for the athlete and bodybuilder becomes very important, using protein sources to help build muscle and aid development and training. Protein provides to body with amino acids, the key building blocks for muscle. Whey protein is not only for professional sportsman and superhero, whey can be very useful as part of any exercise regime or weight management program.

 

Supplementing with whey protein has been shown to support gains in lean muscle mass and improve strength and performance. In dairy foods, whey and casein are the two main proteins; whey is digested much faster than casein, so whey becomes an easy ready supplement.

 

Whey protein:

 

·         provides amino acids the building blocks of muscle

·         supports better gains in lean body mass

·         aids increase in performance and strength

·         is digested quickly  

·         is most effective when taken immediately after a workout

 

How to use.

 

The body absorbs proteins best in 15g-30g servings, and it has been proved that there is very little benefit in taking more than 30g of protein after a workout.

 

·         It is recommended to take protein within 30mins of a workout

·         Take one 30g serving

·         Avoid whey protein if you have any dairy allergies

 

Creatine Monohydrate

 

Creatine is found in muscle tissue throughout the body and acts to supply energy to the muscles during short intense bursts of activity, like sprinting or weight lifting. During trials it was noted that elite athletes do not benefit from Creatine although there are substantial benefits for the amateur in increased power and stamina. Creatine may also improve muscle and mass.

 

·         When starting to take Creatine, a loading dose of 20g of Creatine can be taken for a few days.

·         For longer term use take no more than 3-5g daily

·         Do not take Creatine if you have a kidney disease