What If You Take Creatine + Whey Protein for 30 days

preview_player
Показать описание
Find out exactly what happens inside your body when you take CREATINE & WHEY PROTEIN at the same time for 30 days. Learn how to take creatine monohydrate and the best practices to build muscle faster.

Taking creatine and protein can help you build muscle, lift more weight, and improve your overall performance in a wide range of athletic activities whether it's used for weight lifting, cardio, or sports. Many people want to start taking protein and creatine since they are natural supplements but they aren't exactly sure how it works within the body. There are also many myths ranging from muscle cramps all the way to kidney damage. So today we're going to take a journey inside the body to find out exactly what happens when you supplement with protein and creatine for 30 days straight based on scientific evidence.

To fully understand the changes and reactions that'll happen you need to understand what these supplements are and where they come from. Starting first with protein, which is one of the three main macronutrients, protein, carbohydrates, and fats. It's made up of building blocks called amino acids. There are 20 different amino acids that can form a protein and most are naturally produced within your body. However, nine of these amino acids can't be produced by your body on its own. These are known as essential amino acids and need to be obtained from food. 

When we consume protein, whether it comes from plant or animal sources, it undergoes a series of transformations. First, our body's priority is to break down the protein into amino acids. This breakdown process begins in the mouth through chewing, then continues in the stomach where gastric juices assist in further digestion. After that, the partially digested protein enters the small intestine, where specialized enzymes and acids from the pancreas complete the breakdown, ultimately resulting in singular amino acids ready for utilization.

Once the amino acids are in their individual form, they are transported to the liver, which acts as a control center. The liver rearranges and combines these amino acids to synthesize the specific proteins that the body needs. Different proteins have diverse functions, such as aiding the immune system, facilitating chemical reactions, transporting molecules, or assisting in DNA synthesis.

The average person doesn't consume enough protein but it's also totally possible to overconsume it. Unfortunately, our bodies don't have a storage system for excess protein, unlike carbohydrates. So, any surplus protein that you take in will be broken down and stored as fat. During that process the liver removes the nitrogen from the amino acids, excreting it as urine, while the remaining components, known as alpha keto-acids, undergo a chemical process to form triglycerides that get stored in fatty tissues.

In certain instances such as when you're cutting calories really low or you're fasting, alpha-keto acids can be converted into glucose for immediate fuel, but your body prefers to rely on fats and carbs for fuel rather than protein which is reserved for tissue repair.  

Creatine on the other hand is a molecule that's naturally produced in the body, primarily in the liver, kidneys, and pancreas. It's actually made from three amino acids arginine, glycine, and methionine. You can also obtain creatine from certain foods, particularly meat, and fish. Creatine is important for energy metabolism because it helps to replenish adenosine triphosphate also known as ATP which is the primary energy currency of your cells. 

Now it’s important to keep in mind that the things that'll happen to your body when you take creatine and protein for 30 days will depend largely on how much creatine and protein you’re already consuming. In regard to creatine, the most often recommended dose for supplementation if you want the fastest results is to do a loading phase where you take 20 to 25 grams of creatine monohydrate for the first five to seven days followed by five grams of creatine monohydrate daily. While it is possible to consume five grams of creatine per day through the food you eat, it’s very tough to do for most people.

For example, 3.5 ounces of herring contains 1.1 grams of creatine, 3.5 ounces of beef contains 0.9 grams, 3.5 ounces of salmon also has 0.9 grams, and 3.5 ounces of pork has 0.7 grams. And those are the most creatine-dense foods available meaning that most foods have lower amounts. So, if you eat somewhere around 2 to 3 pounds of fish and meat every day it is technically possible to consume high amounts of creatine through diet alone. In that case, supplementing with extra creatine likely won’t deliver any additional benefits since your muscle creatine stores will already be full. But most people don’t come anywhere close to getting enough. The same thing applies to protein. If you already consume enough protein...
Рекомендации по теме
Комментарии
Автор

References:

1. Research by Volek et al. found that 300 mg/kg/day of creatine supplementation for seven days increased body mass by an average of 0.75 kg. 

2. A review study found that creatine supplementation can aid recovery from intense training, which is beneficial because you’ll be able to train again sooner, leading to better gains.

3. “Clinical populations have been supplemented with high levels of creatine monohydrate . . . for years with no clinically significant or serious adverse events.”

4. Increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything.

5. Overweight men experienced a 60% reduction in the desire to snack when they raised their protein intake by 25%.

6. Not all foods are the same in this regard. Protein has a much higher thermic effect than fat or carbs. Its thermic effect is 20–35% compared to 5–15% for fat and carbs.

7. A high-protein group burned 260 more calories per day than a low-protein group. 

8. For instance, a review of 40 controlled trials found that eating more protein lowered, on average, systolic blood pressure by 1.76 mm Hg and diastolic blood pressure by 1.15 mm Hg, which are noteworthy improvements.

9. It is estimated that the epidermis turns over every 40–56 days.

GravityTransformation
Автор

I’m a 43 year old man that had a protein deficit and went from a 34 waist to a 28. Your videos really helped me, now I am a lean 32 with muscle. Thanks man, grateful from gdl mexico

HarryMaloTj
Автор

Aint no way you got a Jefferey Dahmer clip for eating meat

heychat
Автор

Really appreciate the detailed information. Thank you

awesomeshubham
Автор

Awesome I love the research you guys put into these uploads. Keep up the good work.

patrickjacobsen
Автор

Love the way you break down the process. Awesome video bro.

mrexceptiontherule
Автор

Most information correct, yet a true understanding of proteinsynthesis is needed.

Ristretto
Автор

50 y/o female here..been doing lot of research on Creatine /Protein benefits..
This video is so concise amd informative...
Def my reference point.
Thank you!

lovecatdog
Автор

The video was a reminder how amazingly complex machine our body is.

ShauryaBafna
Автор

This helped me understand so much. Thanks man 🤞🏾

Polly
Автор

Been watching your channel for years. You are the Goat 🐐 of youtube.

alhussein
Автор

Definitely seen a difference in how comfortable i have been increasing the weights . Where as before i was always stuck at my base strength

thelifeofb
Автор

I love your channel dude you’re informative honest no bro science love it thanks

WhisperLeo
Автор

Thank you very for the information you provide

kellyambindwile
Автор

Wow simply just wow bro you are doing a wonderful thing by making this content of what happened if we take creatine and protein both and keep it up and keep up the good work as always and take care
Keep smiling always

rounaksubramanian
Автор

Very well explained video, thank you ! Also an audio issue at 5:25

zachtoth_
Автор

Thanks for the informations, very helpful 👍

vtggas_
Автор

No joke my muscles use to be SORE for days. Now they heal from fatigue a lot quicker.

METAL-ADDICT
Автор

Great information & video. I have been training for 3 months, monday to friday and was consuming protein shakes only. Yesterday ordered 300g of creatine monohydrate. Can't wait to try it out and see the results.

qwq
Автор

Your video presentation and information were on point! Thanks!

cgwoysj