Most people who work out regularly find it challenging to identify the perfect food that blends well with their supplements. A good number use creatine, which is one of the commonest supplements. This may come as a shocker, but creatine is an amino acid that is also naturally produced in the body. There are several other sources, including animal proteins such as meats and fish. I know that you are now curious about what creatine does in the body. Read more to find out.
Creatine helps you lengthen your workouts. Your muscles have creatine stores that are used up as your sweat in the gym or your living room. Because of this, creatine also exits as a supplement, and its main role is to prevent depletion of the natural reserves and boost your performance.
Is creatine safe?
Most people have different things to say regarding supplements. Well, the truth is, creatine is safe if you take it correctly. Keep in mind that it is also made in the body by three essential amino acids. This is why people who exercise regularly are encouraged to eat a lot of lean meat and fish. You are free to introduce creatine monohydrate into your workout schedules.
What creatine does to your body when you work out is to fully saturate the creatine stores in the muscles, so that they do not deplete rapidly. Therefore, you can freely use creatine as a supplement. All it does is increase the stores in your muscles, helping you last longer. Isn’t that what you want?
Can you supplement protein with creatine?
This brings us to our main topic of discussion. The answer is yes. You can supplement whey protein and creatine monohydrate. These two blends easily, helping you generate greater muscle mass during your gym or workout sessions. Blending the two means that you will be drawing from both of them, which comes with a load of advantages. However, do not forget that you have to observe the right dosage lest you experience certain side effects that you are better off without.
Dosage
If you are training at the gym, you should take roughly 1-2g of protein per kilogram of your body weight. Also, remember that you need to spread your intake throughout the day. For the best results, do this after every 2-3 hours, in combination with your meals or snacks. It would be best if you took more proteins once you are through with the exercise. This helps in speeding up your recovery and promoting the development of the muscle tissues. For this, twenty grams of protein is sufficient.
When it comes to creatine, you should make it a daily affair. Take at least 3g of creatine daily. For the best result, take it per serving in a protein creatine shake, thirty minutes after your workout session is over. You should stick to this time limit if you need to maximize from the supplement. You can also decide to take creatine thirty minutes before the workout and later take supplement protein. Therefore, find a routine that serves you well.
When choosing the right creatine shake, ensure that it comes with a carbs source, which helps improve the overall process of digestion and absorption. You won’t also draw from the protein alone, but these two, which is a powerful combination. A notable hack is to settle for a leaner shake. To achieve this, use non-fat milk and ensure that you include a banana, which is normally rich in potassium. You should also add peanut butter if you want proteins and good fat.
You can also decide to use the creatine in pill form. However, for better results, take it alongside your protein shake. You have the liberty to use other avenues, such as creatine loading. I would further advise that you settle for an all-in-one protein powder.
What is creatine loading?
Now that we have already mentioned it, it is only right that we exp0lain what creatine loading is. You can choose to use this method if you want to incorporate creatine in your workout sessions. All you have to do is first give it a loading period. You don’t have to, but keep in mind that several advantages come with it. During the first phase, supplement a larger daily amount of creatine. This should be anywhere between 15-20 g for the early 5 or 7 days.
Ensure that you spread your intake evenly throughout the day. You can take 5g doses at different times, depending on your schedule and overall plans. To be on the safer side, try doing this after and before the workout commences. After the loading period is over, you can reduce your dosage steadily. This can fall to as low as 3g a day, which calls for one-time supplementation. One of the reasons you are encouraged not to overlook the loading phase is because it helps your muscle’s creation stores learn how it can be quickly saturated.
If you skip the loading phase, the higher chances are that you will need more time supplementing your daily intake before your creatine stores become fully saturated. You should pick the easiest approach, which is the first one.
Side effects and benefits
Before you decide to use creatine and whey protein for your workout sessions, you need to understand whether creatine has side effects. You won’t experience any side effects if you properly use creatine and follow all the dosage requirements. This supplement has also been found to provide a range of therapeutic benefits to several individuals. If you are a healthy individual, you should not live in fear of experiencing any side effects.
Creatine, therefore, plays a huge role in intense workout sessions. You can also opt for it if you want a muscle update. However, make sure that you consult with your doctor if you have any underlying medical condition.
Protein Takeway:
protein and creatine
You can incorporate creatine in your working out venture if you want to last long. Fortunately, it also blends in well with Whey proteins, which is the dream of any gym enthusiast. Just make sure that you observe the right dosage, and everything will be fine.
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