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Creatine and protein both have their unique roles in enhancing muscle development.
If you are starting or focusing purely on muscle recovery and meeting daily protein intake, protein supplements are a must.
When it comes to building muscle, two supplements often come up: creatine and protein. Both have their unique roles in enhancing muscle development, but understanding how they work can help you decide which aligns best with your fitness goals.
Role of Creatine
According to Harvard Health, creatine doesn’t build muscles directly. Instead, it fuels your muscles during high-intensity workouts by increasing the production of adenosine triphosphate (ATP), the body’s main energy source. As we age or experience injury, we may lose muscle mass- a condition known as sarcopenia. When combined with a balanced diet and regular resistance training, creatine may help prevent this loss. By boosting ATP availability, it improves strength, supports muscle growth, enhances performance in short bursts of effort, and promotes quicker recovery for those pushing their limits in the gym.
Role of protein
Protein is essential for muscle repair and growth. Every time you lift weights or engage in intense workouts, your muscles experience tiny tears. Consuming enough protein helps the body repair these tears, leading to stronger, larger muscles. Protein intake also prevents age-related sarcopenia. Whether through dietary sources like eggs, dairy, and legumes, or supplements like whey protein, ensuring adequate protein intake is crucial for anyone engaged in regular resistance training.
Which one should you take?
For Muscle Repair and Growth
If you are starting or focusing purely on muscle recovery and meeting daily protein intake, protein supplements are a must. Personal trainer and founder of Trainer Josh Fitness, Josh Schlottman suggests, “If you want to maximize muscle growth, it’s one of the best additions to your regimen.”
For Enhanced Performance
If you’re looking to improve your performance during high-intensity workouts, creatine might be the supplement for you.
Can you take both?
Absolutely. Many fitness enthusiasts take both as they complement each other. While protein supports recovery, creatine enhances your performance.
Catherine Gervacio, a renowned dietitian and project manager with EasierChief, said,” Athletes and muscle builders get the most benefit from using protein and creatine together.”
In the end, it’s not about choosing one over the other. It’s about understanding what your body needs based on your fitness goals. Whether it’s protein, creatine, or a combination of the two, consistency in training and nutrition is what truly leads to results.
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