Nutrition Supplements - Friend or Foe?

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Half knowledge is more dangerous than ignorance

A quote that perfectly apt in our society where Whey Protein is considered as AAS(Anabolic Androgenic Steroids) or PED (Performance Enhancing Drug). This article is written with a purpose to spread awareness about 2 most common supplements in the fitness industry. They are namely Whey Protein and Creatine." data-share-imageurl="">

Half knowledge is more dangerous than ignorance

A quote that perfectly apt in our society where Whey Protein is considered as AAS(Anabolic Androgenic Steroids) or PED (Performance Enhancing Drug). This article is written with a purpose to spread awareness about 2 most common supplements in the fitness industry. They are namely Whey Protein and Creatine. I shall try to be as basic as possible.

Whey Protein – The Paawder!

The most studied supplement yet many people have still reservations about its timings, types and side effects. Whey Protein is an excellent source of protein, but what is Whey? Let me first share how it is made. You know, Milk has two chief types of protein - Casein and Whey.  Whey is the fluid potion of milk that separates during production of cheese. As the cheese is produced, the fatty parts of the milk coalesce and the whey is separated from it. Thus, whey protein is a mixture of proteins isolated from Whey. Whey Protein comes in many shapes such as shakes and protein bars

Whey Protein is a perfect post workout supplement because whey aids in muscle recovery and thereby starting muscle growth by releasing anabolic hormones such as Insulin. Also, whey protein is the fastest absorbed protein. While buying a whey protein, note a scoop shall give you around 25 gm of Proteins and 2-4 g Carbs. Depending upon how it is processed, whey is classified into 3 types.

They are -

  • Concentrate: The cheapest of all. This form of whey has 70-80% protein. It also has lactose and minimal fat
  • Isolate: This form of whey has 90% protein or higher. It has less lactose and fat than whey protein concentrate
  • Hydrolysate: The expensive one but the fastest absorbed whey protein as it is pre-digested

There are apprehensions about protein causing kidney damage and causing osteoporosis, a medical condition in which the bones become brittle and fragile from loss of tissue. This is certainly a myth. In fact, researches have shown that protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys.

Whey is the fluid potion of milk that separates during production of cheese. As the cheese is produced, the fatty parts of the milk coalesce and the whey is separated from it

Creatine – The Booster!

In my knowledge, there has not been a single study which states taking Creatine is unsafe and has adverse effects. Obviously, we are assuming the fact that the dosage should be adequate. The reason why I called it “The booster” because studies have shown that it increases strength, muscle mass and performance.

So, what exactly is Creatine?  How does it increases the strength? How much and when shall we take it? Are there any types of Creatine? Can it be taken with whey Protein?   Let us go thru each one of them. 

C4H9N3O2 aka Creatine is a substance that is found naturally in muscle cells. About 95% of the body’s Creatine is stored in muscles, in the form of phosphocreatine and the rest is stored in the brain, kidneys and liver. It helps your muscles produce energy during heavy lifting or high-intensity exercise. When you use Creatine, your stores of phosphocreatine are increased. This is a form of stored energy in the cells, as it helps your body produce more ATP. ATP or Adenosine triphosphate  is the body’s energy currency. More ATP leads to better performance.

C4H9N3O2 aka Creatine is a substance that is found naturally in muscle cells

In high-intensity exercise, Creatine primary role is to increase the phosphocreatine stores in your muscles. The additional stores can then be used to produce more ATP

Generally speaking, one can take a dosage of 5gm a day for 3 weeks, take a break and start again. Many people take Creatine in the loading phase also where intake increases to up to 20gm a day for the first week and then 5-10 gm from next week. Creatine can be taken with water or one can take it with Whey Protein also.

There are many forms of Creatine available in the market but the one you should be interested in is Creatine Monohydrate, Creatine with a water Molecule. There have been enough studies which show no adverse effects of using Creatine Monohydrate. Plus, it is cheapest of all so a WIN-WIN situation for poor souls like me. The only downside to Creatine monohydrate is that it does cause some bloating and water retention in some people.

About the Author: Kanav Puri (http://getsetgo.fitness/#/public/coachprofile/kanav)

(sic)  "I am Kanav, a NESTA Certified Fitness Nutrition Coach and American Red Cross Certified Adult CPR and AED. Once weighing over 215 pounds to now weighing 165 pounds, the journey of losing 50 pounds was both emotional and challenging yet a rewarding experience. Having seen the both sides of the world, I understand when to push the envelope. Working for a Fortune 100, I am an engineer by profession and a Fitness Coach by choice. I realized the typical tiring lifestyle of a corporate job and its implications. For me, Fitness is measured on 4 pillars: Endurance, Agility, Passion and Strength. You assure me the "passion" part and I promise you the rest three columns. My area of expertise includes fat loss, Muscle Gain and Overall body transformation. I have an effective coaching experience with both men and women of different ages. Sign up with me to start the fun filling journey towards a better YOU!!    Favorite Super Hero: Batman! Why? Because anyone can be a HERO: All you need is the right intent. I am the intent you have been looking for! See you on the other side. :)"

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/18679613
  2. https://www.ncbi.nlm.nih.gov/pubmed/9405716
  3. https://www.ncbi.nlm.nih.gov/pubmed/21102327
  4. https://www.ncbi.nlm.nih.gov/pubmed/16373952
  5. https://www.ncbi.nlm.nih.gov/pubmed/12701815
  6. https://www.ncbi.nlm.nih.gov/pubmed/11356982
  7. https://www.ncbi.nlm.nih.gov/pubmed/15870625

 

Share it now!
Half knowledge is more dangerous than ignorance

A quote that perfectly apt in our society where Whey Protein is considered as AAS(Anabolic Androgenic Steroids) or PED (Performance Enhancing Drug). This article is written with a purpose to spread awareness about 2 most common supplements in the fitness industry. They are namely Whey Protein and Creatine." data-share-imageurl="">