Whey Protein Blog

Creatine is a natural compound of the body used to supply energy to the muscles. It is produced primarily in organs such as the liver, kidneys and pancreas and transported to the muscles via the bloodstream. The muscles then convert it to creatine phosphate, a metabolite used to boost energy and restore muscle fatigue, as well as repair muscular damage.

Small amounts of creatine can be found in red meats and fish, but the cooking process destroys much of it. However, the body can create its own sources from essential amino acids found chiefly in animal protein. It is then transported by insulin to the muscle fibres where it is stored for future use. Any excess in the body is flushed out through the kidneys.

For the normal maintenance of the body’s energy metabolism, an average person utilises around 2 grams of creatine daily. However, only around half of this comes directly from the diet. The more energetic you are, the more creatine your body requires, which is why athletes and bodybuilders take creatine supplements with protein to encourage muscle growth and enhance performance. It helps to boost strength, so you can lift heavier weights, as well as reducing muscle fatigue so you can sustain exercise for longer. Both of these add up to increasing muscle mass and improving athletic performance. Many people prefer to mix creatine with grape juice as this contains sugars which in turn cause the release of insulin; this then transports it to the muscles. It should not be mixed with citrus juices such as orange or grapefruit as the citric acid will degrade the creatine and render it unusable by the body.

The body needs protein for building, repairing and maintaining muscle tissue as well as to keep stable insulin levels and keep body fat levels in check. It is thought that bodybuilders and athletes should take up to 1 gram of protein per pound of lean body weight. This should be divided into five or six servings throughout the day. Whey protein has the highest biological value of all proteins and is also considered to be the best type of protein to take for muscle recovery after exercise. Protein alone does not produce the energy charge needed for high intensity work outs or body building routines. Most of this energy comes from carbohydrates and creatine, so taking creatine with carbohydrates may increase the amount of creatine in the muscles.

For optimal results therefore, a creatine drink before exercise followed by a whey protein drink post workout would seem to be the best way to taking creatine and whey protein. However, opinion is divided on this as some people believe that taking creatine together with whey protein helps with the absorption, while others recommend taking it before a work out having it together with and whey protein together after exercise. It seems that it is really up to the individual to try the different combinations and decide which one suits.