Creatine adverse effects: This supplement should only be considered under a physician’s direction. Kidney function will require to be evaluated prior to taking creatine and should be monitored during use. Reports have linked creatine to weight gain, cramping, dehydration, diarrhea, and dizziness and may decrease renal function. In short-term trials creatine appears to well tolerated. Therefore, individuals should carefully weigh the benefits and risks of using creatine supplement, including possible renal dysfunction. (14)
Creatine and Whey Protein for Lean Mass and Strength
Creatine and whey protein increased lean tissue mass and strength gains over whey protein alone and placebo. Whey protein increased lean tissue mass and strength gains over placebo. Research suggests that combining whey and creatine may offer benefits for enhancing the effects of resistance training. Thirty-six men were randomly assigned to supplementation with whey protein (1.2 g/kg/day), whey protein and creatine monohydrate (0.1 g/kg/day), or placebo (1.2 g/kg/day maltodextrin) for 6 weeks. Results indicated that men who supplemented with whey and creatine demonstrated greater gains in lean tissue mass and bench press strength, compared with men who supplemented with whey alone or with placebo. The group taking whey protein without creatine also showed better strength gains than the placebo group. (13)
Protein and Resistance Training:
Protein is one of the supplements for endurance and muscle building, but is used in higher amounts by athletes compared to non-athletes. Adequate amounts of protein may be consumed as a supplement, or part of a diet, It was found that consuming protein soon after doing resistance exercise promotes muscular hypertrophy. This appears to provide important amino acids needed for repair and growth of muscle tissue when the body needs it the most. Protein should be consumed in amounts equal to 1-2 grams per kilogram of bodyweight based on the frequency and intensity of resistance training. The relationship between post-exercise consumption of protein on muscle was reviewed by Phillips SM. An adequate protein source is needed to maximize muscle protein production leading to anabolism (building of muscle). Leucine rich foods such as whey protein are better at promoting muscle protein production. Additionally, milk proteins and principally whey protein show an advantage soy and casein protein in promoting hypertrophy. Therefore, evidence suggests a benefit in early post-exercise consumption of whey protein or dairy-based protein to promote muscle protein production, net muscle protein growth and hypertrophy. (15)