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Protein and creatine are essential!
Regardless of whether you are just starting your adventure with exercise, or maybe you have been training for a long time and are an active athlete - your base should be protein and creatine .
Remember that properly selected supplementation will support your efforts. Protein supplements are the priority here. They are basically divided into: slowly absorbed and quickly absorbed . The difference between them is that the former slowly and gradually release amino acids into the blood, while quickly absorbed (as the name suggests) are absorbed very quickly. We use them immediately after training to nourish our muscles.
Slowly absorbed proteins include:
Whey protein concentrate (WPC) - a protein of animal origin, obtained from whey, a by-product of cheese production. It is an excellent dietary supplement - it improves muscle protein synthesis and contributes to the growth of lean muscle mass.
Soy protein isolate - an alternative to dairy products. Effectively reduces cholesterol and triglyceride levels in the blood. Soy protein is considered the best form of plant protein.
Milk Protein Isolate – contains all the amino acids that are needed for proper muscle development. Milk protein isolate is best used immediately after training.
Micellar Casein – is the purest form of casein protein. Contains small amounts of lactose. Usually consumed before bed.
Calcium caseinate – has a beneficial effect on muscle mass. Thanks to the long digestion process, the body is supplied with amino acids important for muscle development for many hours.
Ovalbumin – also known as egg white. It is a high-value protein containing high amounts of methionine, lysine, isoleucine and threonine (essential amino acids).
When it comes to quickly absorbed proteins, they include:
Whey Protein Hydrolysate (WPH) – effectively supports cell regeneration and repair. Contributes to the growth and maintenance of muscle mass. Rich in amino acids, including leucine and isoleucine.
Whey protein isolate (WPI) – is one of the best proteins. It is quickly absorbed, contains few carbohydrates and a trace amount of fat. Thus, it provides the body with a solid portion of protein. Perfect for use immediately after training. It is distinguished by a very high content of BCAA amino acids, as well as cysteine and glutamine.
When it comes to creatine, it is a kind of pump, in which the energy needed for protein synthesis in muscle tissue is released and stored. Creatine is most often used to improve training performance and increase muscle mass in physically active people. It provides additional ATP energy, thanks to which the performance of high-intensity exercises is improved. So regardless of your current level of fitness, your results will improve!
Interestingly, creatine supplementation can also improve memory, thanks to the additional energy provided to our brain!
So when should you start taking creatine?
According to Paweł Szewczyk, a dietician specializing in sports nutrition, "it is generally accepted that creatine should be used when one wants to enhance muscle anabolism and develop muscle mass and strength. However, if we were to look more broadly at the possibilities of using and the impact of creatine on the body, we could say that supplementation with it can be safely recommended to anyone - from a bodybuilder developing muscle mass, through a person reducing body fat, to a chess player! After all, its impact should be considered multifaceted, and its potential application should be considered broad and encompassing almost everyone [1] ."
