Who Should Take Creatine & Protein Supplements?
Supplementing diets with creatine and protein is a standard procedure for professional athletes, bodybuilders and some people who are abnormally thin. That traditional niche market is being expanded as active professionals learn about the benefits of these compounds. Gaining an understanding of the types and variations of both products can help explain why more people are taking an interest in them, and can help you assess potential hazards that could lead to injury or illness.
Other People Are Reading
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The Facts
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Referred to as training supplements, creatine and protein supplements are attracting a growing customer base. Manufacturers are now aiming beyond athletes and bodybuilders---their traditional market--- and advertising their products to fitness-conscious people. Improved flavors, new forms and aggressive marketing have combined to cause some consumers to see these products as a way to improve the overall effectiveness of their workouts without building unwanted muscle mass.
Function
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Protein is made up of amino acids that are the building blocks of virtually all parts of the human body. Increased workouts correspond with an increased demand for protein, which is needed to rebuild damaged muscles and support new muscle growth. Many of the amino acids sold in protein powders are essential amino acids. The term "essential" indicates that they must be taken in through the diet.
Creatine can be produced within the body but the intake of additional amounts is purported to help muscles recover more quickly after workouts. Creatine is also attributed with increasing bulk more rapidly, but some skeptics assert that much of the increased muscle mass is the result of water retention. While this is a potential drawback for fitness enthusiasts, taking smaller amounts at greater intervals can reap benefits without gains in overall bulk.
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Types
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In addition to whey protein, there are a number of plant-based proteins such as rice, soy, quinoa and hemp now on the market. Vegans, vegetarians and people who suffer from wheat or soy allergies can now use protein powders and supplements.
While creatine monohydrate is the most common form available, creatine citrate and creatine phosphate have different properties. The citrate and phosphate forms have solubility and performance advantages over monohydrate, and are generally sought out by dedicated bodybuilders and power lifters.
Considerations
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The average adult needs about 50g of protein each day to maintain normal health. Intensive workouts place increased demands on the body and boost the need for added protein. An article in a August 2006 issue of the "Waco Tribune-Herald" cited a Baylor University doctoral candidate who stated that "a person training five hours each week [should] ingest about 2 to 5 grams of creatine each day and 1 gram of protein for each pound a person weighs."
Warnings
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A sudden increase in creatine and protein intake can have adverse affects, including gastrointestinal problems and hormonal imbalances. Ken Holub, a former Texas State Powerlifting Champion, stated that he has seen tremendous growth in the use of muscle-enhancing products "but has also seen bodybuilders experience unwanted spikes in estrogen levels while using them."
Most consumers should exercise caution and work up gradually to larger amounts of these products and discuss their planned workout and supplement regimen with their physician in order to avoid the types of complications identified by Holub.
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