Creatine and protein are two nutritional supplements fundamental in the field of sports and health, each one with a specific role and unique benefits for those seeking improve your physical performance and body composition.
According to a Fitplus study, in the world of fitness and training, creatine and protein are two supplements that stand out for their popularity and benefits. Both are used by high-performance athletes to optimize your performance and achieve muscle mass increase goals.
Difference between protein and creatine
Protein powder is essential for increasing muscle massas it provides essential amino acids, essential for muscle building and recovery after exercise.
On the other hand, Creatine increases the availability of quick energy in muscle cellswhich improves strength and performance during short, intense exercises.
The choice between creatine and protein depends on individual goals. If you are looking to improve strength and performance in explosive exercises, creatine may be more appropriate. On the other hand, if the goal is muscle recovery and growth, protein is essential.
Additionally, several athletes choose to take both supplements together, since They act in a complementary way to promote muscle growth and recovery.
What is the best way to consume these supplements?
Below is a detailed explanation of how to consume these supplements effectively:
1. Creatine:
Recommended dose: According to an article in Fitnessvitae, the standard dose of creatine is 5 grams daily. However, it is important to consult with a nutrition expert before consuming it.
Best time to take it: You can take it at any time of the day, but this study suggests that before training might be more beneficial.
Form of consumption:
- Dissolve the 5 grams of creatine in a little water or take it directly in your mouth.
- Preferably, consume it on a light stomach.
- Avoid mixing it with liquids for hours as it may degrade.
2. Protein:
Recommended dose: It is recommended to consume 1.5 to 2 grams of protein per kilogram of body weight per day. Divide this amount into several doses throughout the day.
Best time to take it: After training It is a good option, since it helps in the muscle recovery and protein synthesis.
Form of consumption:
- You can mix the protein supplement (usually powder) with water, milk, or any liquid of your preference.
- Be sure to follow the manufacturer’s instructions for the exact amount.
- Customize the dosage based on your weight and individual needs.
In conclusion, both creatine and protein offer unique benefits and can complement each other to maximize results. It is important to consume them in adequate doses and purchase them from reliable suppliers.
