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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
In the world of sports nutrition, people often use various supplements, such as creatine and whey protein, which are two popular examples.
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Creatine is a compound produced naturally in the muscles; its supplemental form is also available. It helps produce energy during high-intensity workouts.
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When taken in supplement form, creatine helps increase muscle mass, strength and exercise performance.
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Whey is a good source of protein and is derived from dairy. It is a by-product of the cheese-making process and can be isolated to form a powder.
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Regarding protein quality, whey tops the list, which is why its supplements are popular among bodybuilders and athletes. They help with muscle building, growth, repair, and endurance.
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Whey protein powder can be an efficient source of protein. A 25-gram scoop can provide 20 grams of protein, depending on the type of whey you choose.
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Both creatine and whey protein differ in their actions. Whey protein increases muscle synthesis, whereas creatine enhances endurance and muscle mass by increasing exercise capacity.
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When combined with resistance exercise, both creatine and whey protein are said to increase muscle mass, strength and volume as observed under some studies.
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Both whey protein and creatine supplements are known to increase muscle mass; though they do this differently, combining both would be at the consumer's discretion, per their health goals.
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Whey protein and creatine are the top choices of athletes and fitness enthusiasts. Both help increase strength, endurance, and muscle mass. However, combining whey and creatine would depend on your health goals and other factors. For further clarity, get in touch with a healthcare practitioner.
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