What are the pros and cons of whey protein supplements vs. creatine?

Answer 1

"vs"? You make it sound like it is one or the other.

Creatine helps the muscle cells retain water so that they will be larger.

Whey protein actually feeds the muscle cells so that they will grow.

Taking creatine and protein together maximizes the growth of the muscle. But creatine is better absorbed if you take it with a carbohydrate. If you are buying plain creatine monohydrate, then you should stir it into a glass of grape juice. But there are many creatine mixtures on the market that are already mixed with the proper proportion of carbohydrates. Since you should be consuming this right after your workout to spike your insulin, I find that the premixed variety is easiest to take to the gym with me. Creatine starts to break down soon after getting wet, so I don't want to mix it until I am ready to drink it. I put the dry powder of my whey protein and creatine suppliment in a plastic shaker cup and take that to the gym with me. Then, after my workout, I add water and shake it up and drink it down.

One drawback to creatine is that it can cause stomach problems. Frequently, this is because the individual particles of creatine are not small enough. I found this was a large concern (for my body at least - your mileage may vary). But some creatine is micronized, which means the particles are 20 times smaller than regular creatine powder. Micronized creatine is also absorbed faster and more completely due to the smaller particle size.

Read Creatine Myths and Facts:
http://www.abcbodybuilding.com/creatine%20myths%20and_facts.php

There entire site is fairly informative so look around at the rest of their articles as well. They also have a handy postworkout nutritional calculator that will tell you exactly how much protein, water, carbohydrates, etc you need. You just plug in your body weight:
http://www.abcbodybuilding.com/PostWorkoutCalculator.xls
You will need to determine you lean body mass as well. They also have a good article on determining what percentage of your mass is "lean".

Answer 2

Micronized Creatine Vs Creatine Monohydrate

Answer 3

Whey protein and creatine are the only two supplements that have a good body of clinical evidence to back up their effectiveness. Everything else is questionable at best. Whey protein is necessary for bodybuilding because it's an excellent source of protein (which is something a bodybuilder needs LOTS of) and creatine does improve muscle strength and size. If you were going to choose one over the other, go with whey protein. Bodybuilders will tell you that diet and exercise make up 97% of the strength equation, and protein is a necessity. If you do decide to use creatine, get the generic creatine monohydrate powder with no added sugar -- it's still the best way to go.

Answer 4

Pros And Cons Of Creatine

Answer 5

Whey protein is great for rebuilding muscle quicker after lifting but can potentially be stored as fat if it's taken in excess, whereas creatine is great for better endurance (whether it be resistance or cardio) but can potentially damage your liver if you don't intake enough water.

Answer 6

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Answer 7

he metabolic powers particular foods have to make your body burn much more body fat.” It is a way of rating foods, based on “how a lot of calories your body is going to burn just breaking down the nutrients every time you consume a certain food.”
Therefore, you are not alone in this battle.