Protein and creatine: differences, benefits, and how to use them together for better results

Protein and creatine are popular supplements among athletes, but they serve different functions. Deciding which one to take depends on each person's goals and diet.

Each of them has different benefits, but that doesn't mean one is better than the other or that they can't be used together.

The difference between creatine and protein is that one helps increase muscle energy and the other is essential for muscle building and repair, but both are of great benefit to the human body.

Proteins are molecules made up of amino acids that perform enzymatic, structural, and regulatory functions in the body. They are also essential for tissue maintenance and development, hormone synthesis, and the transport of substances through the blood , according to the Dynamic Protein website.

One of the main benefits of supplements containing this molecule is that they help activate muscle hypertrophy pathways and prevent protein catabolism when combined with exercise, which is very helpful in increasing muscle strength and power, according to the aforementioned site.

Protein consumption is essential for muscle development, as it stimulates muscle protein synthesis and repairs damage caused by exercise.

According to an analysis published in the British Journal of Sports Medicine, healthy adults who strength train and consume protein increase muscle mass and strength. Their intake should be 1.6 grams per kilogram of body weight per day.

On the other hand, research conducted by the European Society for Clinical Nutrition and Metabolism indicates that, in older people, consumption should be between 1.0 and 1.2 grams to prevent muscle loss.

Creatine is a monohydrate that helps increase rapid energy stores in muscles, improving strength, power, and the ability to train at high intensity, according to the International Society of Sports Nutrition.

It also stimulates protein synthesis, promoting regeneration and hypertrophy. It also optimizes cell membrane stability and reduces exercise-induced damage.

According to the International Society of Sports Nutrition, your intake should be 3 to 5 grams daily, depending on how much exercise you do.

Furthermore, several studies published in 'Amino Acids' indicate that creatine has additional benefits, such as improving cognitive function and, in older adults, increasing strength during resistance training.

For those wondering whether these two supplements can be combined, the answer is yes. According to a clinical trial published in the Journal of Strength and Conditioning Research, combining protein and creatine during a strength program led to greater gains in mass and strength than taking them separately.

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