Unless you are totally new with fitness and workout life, you must have heard of whey protein and creatine.
Creatine and whey protein both are popular bodybuilding supplements available that can complement the efforts that you put in your workout and exercise sessions for a perfectly balanced body.
While most of the people may confuse their effects similar but both these supplements are pretty different from one another in terms of their benefits.
Here in this article, we are discussing some of the aspects of creatine vs whey protein so that our readers may get a clear understanding of both these amazing health supplements.
Creatine vs Whey Protein
Whey protein is one of the primary proteins that can be found in many dairy products. It is also one by-product during the cheese production process and later can be conveniently isolated to form whey protein powder.
Whey protein is one of the top protein supplements amongst the users and is taken by most of the people before or after their workout sessions. Not only it helps in enhancing muscle growth but it also accelerates the muscle recovery process.
You can also trust whey protein to improve your muscle strength, power, and efficiency of muscular functioning in the best possible way.
How does it work?
Whey protein is the by-product that we get after the cheese-making process. Once the milk has curdled and the solids are strained out perfectly, the remaining liquid is the whey.
To simply understand this, let us put this in a simple scenario. Have you ever opened a can of curd? Well, the liquid floating above the freeze curd is the whey protein.
The main reason for the popularity of whey protein amongst the people is the fact that it contains all the essential amino acids and nutrients that the body needs. Its consumption helps in the proper growth and maintenance of the body with the right amount of workout.
Amino acids are one of the most needed nutrients for the proper growth of the body muscles. There are 20 different amino acids that the body needs to reach its optimal health. And as a matter of fact, our body can produce most of these amino acids, other than 9 amino acids.
Thankfully, whey protein contains all those 9 amino acids that our body cannot produce. As a result, it helps our body to reach its optimal health without any severe side effects or consequences.
Another reason for relying on the whey protein is that it is rich in protein content. Thanks to this high amount of protein in whey, it causes an anabolic reaction in the body. This reaction ensures that the body is capable to build itself along with creating the required new tissues.
Thus, it can be said that the regular consumption of whey protein, in the desired amount, helps the body with muscle growth and muscle building in the best possible manner. Besides this, it also helps the body to get enough strength to recover and repair the damaged tissues without causing any possible hassles.
Best Time to Take it?
Most health experts suggest that whey protein should be consumed within 1 hour after completing your intense workout session. It gives your body muscles enough strength to get fully repaired and recovered along with boosting the muscle re-growth process.
However, you may also consider taking whey protein before your workout session, if an intense workout is something that you are aiming for.
Creatine is a non-protein compound of amino acid that is primarily found in seafood and red meat. Well, not only this, but creatine is also found in our own body muscles.
Creatine is one of the major sources of generating adenosine triphosphate (ATP) which can also be termed as the energy currency for our body muscles. If your body is short of the accurate amount of creatine, there are high chances of feeling muscle fatigue during heavy exercises.
Most of the creatine supplement made for human consumption is rich in creatine monohydrate. It is the most commonly used supplemental form of creatine.
How does creatine work?
If you are thinking that creatine also works similar to a simple protein supplement, then you are wrong. Creatine does not contain any protein in its composition but it surely helps the body with the processing of protein including the other forms of energy.
Creatine is one of the substances that our body produces naturally and therefore, there wasn’t any detailed research about it. But, later with the larger dependency of health experts of this health supplement, creatine supplements came into the picture.
The working of creatine rotates around two main elements – ATP and ADP. Both, ATP and ADP are commonly known as the energy currency for the body. All the energy consumed by the body; gets converted to either of the two substances.
In simple words, let us understand this concept as our body gets several energies from multiple sources. However, not all the energies can be used as they are consumed, so it needs to be converted. Therefore, your body converts all the consumed energy in either ATP or ADP form.
The main aim of creatine is to increase the storage of ATP in the body. Creatine phosphate absorbed by the body is used for the production of ATP in the body. The more production of ATP helps in delivering more muscle energy and better fuel for body growth.
Your body makes the use of this excess energy to produce body strength and body muscles. However, most of this excess energy gets used in the body’s anabolic reactions; there isn’t any huge difference visible in your physical endurance.
In simple words, creatine doesn’t boost your endurance; but it simply helps you to get the best out of your every workout session. It also doesn’t add any nutritional value to your body but it surely does helps the body with muscle building.
Best time to take creatine:
It is often quite confusing to decide a fixed time to include creatine in your routine. But, to avail its best benefits, you can take some creatine before your exercise session to boost your body with the required cellular energy.
Also, you can then take some creatine after your exercise session to ensure that your body muscles are recovered fully and in the best possible way. While on your rest days, you can take creatine whenever you want.
Safety risks of these supplements:
Are you aware of the safety risks of these two supplements? Well, yes, just like anything else in the world, these two also have some safety risks.
However, the best part is that both of these supplements – whey protein and creatine, are pretty safe for human consumption. You may only have to deal with the side effects if you consume them in an inappropriate amount.
Side Effects of whey protein:
- Although, whey protein is the fastest digesting protein, but there may be some people who may struggle with whey protein digestion.
- Other than this, the excess consumption of whey protein can also result in:
- Nausea and uneasiness
- Bloating and gas
- Stomach cramps
Side Effects of creatine:
You should be quite careful to consume creatine in a moderate quantity as its over-consumption can cause the following side effects:
- Muscle cramps
- Digestive problems
- Weight gain
- Problems related to kidney and liver
Can we take creatine and whey protein together?
Have you ever thought of mixing both creatine and whey protein together? Wouldn’t it be a great idea?
Well, you have been thinking about it, then here’s a piece of good news. You can mix both these supplements together and enjoy a bundle of health benefits.
Both the supplements when mixed together are easily absorbed by the body tissues and are stored for reaping its benefits for improving health. During the exercise session, the mixture of creatine and whey protein can restore the depleted nutrients along with providing an immediate flow of energy to enhance the athletic performance.
So, you can try and mix both these supplements and boost your performance during your workout sessions.
Overall – which one is better?
It is quite a dilemma to choose the best protein supplement amidst both these amazing and effective whey protein and creatine. Both these supplements promote muscle strength and thus are extremely popular amongst the users.
Here are some of the essential points that can be considered when thinking about which of the health supplement is better amongst whey protein and creatine. Have a look to ease out your confusion of selection:
- Both creatine and whey protein are totally safe for human consumption but in the required amount. Avoid doing over- consumption of any of these health supplements for the best benefits.
- Whey protein is a great fuel for your body to offer your body muscles the energy, strength, and stamina for doing an intensive workout and exercise session. On the other hand, creatine is one of the best sources for enriching the body cells with the ATP or cellular energy that they need.
- However, for getting the best effective results, we would recommend you to take both creatine and whey protein. There is no harm in mixing both these health supplements together to reap the maximum benefits to repay for all your body’s hard work during workout and exercise sessions.
- Last but not least, you can always consult your health expert to pick one of the health supplements that suit your body type and health requirement. Every body’s need is different than the other and therefore, it may require different protein supplements.
We hope you would have got a clear picture of both these health supplements and are ready to make a suitable decision. Isn’t it?
However, if you still have doubts related to the selection between creatine and whey protein, then please comment them below. We are here to help you clear all your doubts with accurate information and details.