How Are Creatine & Whey Protein Different from One Another? – NutraScience Labs Podcast

How Are Creatine & Whey Protein Different from One Another? – NutraScience Labs Podcast


Welcome to this NutraScience Labs’ podcast. I’m Gene Bruno, Senior Director of Product
Innovation for TCC Brands – including NutraScience Labs – and formulator of hundreds of dietary
supplements over the past 30 years or so, including several award-winning formulations. That either means I’m a smart guy or I’m an
old fart whose been around long enough to have gotten at list a few of my products right. Anyway, in today’s podcast, we’re going to
answer the question, “How are creatine and whey protein different from one another?” Over the next few minutes, I’ll answer the
major questions that consumers have about these products – answers that you should know as
a brand owner. And, hey, if you enjoy it, be sure to like,
comment and share this clip. So, creatine and whey protein are arguably
the two most popular powdered supplements for helping to build muscle mass. But I bet you knew that already, right? Not surprisingly, people often ask, “Is creatine
better than whey protein?” The answer is…NO – dumb question. Okay, it’s not really a dumb question but
is comparing apples and oranges. Look, they’re both are important, and they
both work very differently to help achieve the desired goal. Let’s start by answering another question,
“What is creatine?” Creatine is a non-protein amino acid compound
found in red meat and seafood, as well as in our muscles. “What are the health benefits of creatine”,
you ask. Well, I’m glad you asked. Creatine plays a major role in helping to
regenerate ATP – which is the “energy currency” of our muscles. The absence of creatine (and therefore available
ATP) can cause muscle fatigue quickly in heavy exercisers. The most commonly used supplemental form of
creatine is creatine monohydrate. It’s also the form of creatine most
often used in human studies – and these studies have consistently shown that this supplement
increases muscular creatine concentrations and helps improve high-intensity exercise
performance leading to greater training adaptations, including increased muscle mass and strength
improvements. So how does creatine actually help with improving
muscle mass? That’s the really cool thing. Research has demonstrated that the presence
of creatine in the muscle seems to act as an anabolic signal for muscle building, whereby
creatine acts as the chemical signal to combine increased muscular activity and increased
production of muscle tissue. Likewise, the presence of creatine in the
muscle also temporarily increases the water content of the muscle, giving it a “pumped
you up” appearance. Of course, the short-term increase in water
does not constitute an actual increase in muscle tissue but it still looks good. The increase in actual muscle tissue comes later. Now, here’s a quiz question for you to see
how well you’ve been listening: Does creatine help: A) Regenerate ATP, B) increase muscle mass, or C) Both? Write your answer in the comments section
now, and I’ll give you the correct answer at the end of this podcast. Okay, now let’s answer a different question,
“What is whey protein?” Whey, first of all, is a by-product of cheese
manufacturing. Whey protein is derived from whey and provides
a higher concentration of essential amino acids than many other protein sources. What are the health benefits of whey protein? We can answer that by taking a look at the
main reasons why weight lifters and people looking to bulk up on muscles, turn to whey
for lean muscle. Here are the reasons: It’s rich in BCAA (Branched Chain Amino Acids),
typically containing 24%. Whey protein (particularly whey protein isolate)
has the highest Biological value among other proteins tested. There are multiple studies demonstrating its
effectiveness in helping to build lean muscle mass as part of a training program. For example, recreational bodybuilders supplemented
their normal diet with whey protein isolate or casein (another milk protein) for 10 weeks. The results were that those supplementing
with whey protein isolate experienced a gain of 11 lbs. in lean muscle compared to
the 1 and three-quarter lbs. with the other protein. The bodybuilders also achieved significant
improvements in strength. The next question typically asked on this
topic is “Does creatine build muscle faster than whey protein?” The answer is that this is the wrong question
since these two sports nutrition powders have completely different functions. Essentially, creatine helps send the signal
to the body that it’s time to increase muscle protein synthesis, while whey protein provides
the raw building material to be used in the actual production of that tissue. So, can whey protein and creatine be taken
together? In fact, taking whey protein and creatine
together has advantages. In a six-week, double-blind, placebo-controlled
study, men on a strength training program were divided into three groups and supplemented
with whey protein alone, whey protein plus creatine monohydrate, or a placebo. The results were that the men using the whey/creatine
combination gained almost 9 lbs. of lean muscle, while those using just whey protein gained
5 lbs. and those using the placebo gained about 2 lbs. So whey and creatine together resulted in
almost twice as much muscle gain as whey alone. Not only that, but the men using the whey/creatine
combination had a 17% increase in bench press strength compared to a 7% increase with whey
protein alone. Now here’s another quiz question for you:
Which of the following is a true statement about whey protein?: A) It contains about
24% BCAA, B) It regenerates ATP, or C) Both. Like before, write your answer in the comments
section now, and I’ll give you the correct answer in just a minute. So, “When is the best time to take creatine?”
and “when is the best time to take whey protein?” According to the International Society of
Sports Nutrition, the most effective way to increase muscle creatine stores is to ingest
creatine monohydrate four times daily, which is exactly how creatine and whey protein were
taken in the study I just told you about. Alright, here are the answers to the quiz
questions: The answer to the creatine question is “C”, creatine helps both regenerate ATP
and increase muscle mass. The answer to the whey protein question is
“A”, whey protein contains about 24% BCAA. Thank you for listening to this podcast. Be sure to like, comment and share this clip
if you enjoyed it, and to subscribe to our YouTube channel. If you’d like more of my nutraceutical industry
insights and tips, check out my content on the NutraScience Labs blog. Simply click the link below in the comments
section.

One comment

  1. Want to learn more information? Check out my content on the NutraScience Labs blog – https://www.nutrasciencelabs.com/blog/author/gene-bruno

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