Protein vs creatine: Which supplement is better for muscle gain?

Creatine and protein are two supplements that many fitness enthusiasts swear by. They are great for building muscles, enhancing performance, and supporting overall health. Protein powder can enhance the body’s ability to repair and build muscle tissue after strenuous workouts, leading to increased muscle mass over time. Creatine, on the other hand, draws water into muscle cells, and in turn, increases cell volume. It basically promotes an environment perfect for muscle growth and so, may contribute to muscle hypertrophy. Does that mean creatine is better than protein for muscle gain? Let’s find out who the winner is in this protein vs creatine debate.

What is protein powder?

“Protein powder is a concentrated dietary supplement designed to provide a high amount of protein in a convenient and easily consumable form,” says a nutritionist. Such powders are derived from various sources. The most common sources include:

• Whey protein derived from milk during the cheese-making process.
• Casein protein derived from milk.
• Soy protein extracted from soybeans.
• Pea protein made from yellow split peas.
• Rice protein derived from brown rice.
• Hemp protein extracted from hemp seeds.
• Egg protein made from egg whites.

What are the health benefits of protein powder?

Protein powder is a versatile and convenient supplement that offers many health benefits:

1. Muscle growth and repair

Protein supplementation may lead to enhanced muscle function in young adults, as per 2019 research published in the journal Nutrients. “Protein is essential for muscle protein synthesis, the process by which the body repairs and builds muscle fibers after exercise. Consuming protein powder, especially post-workout, provides the necessary amino acids to facilitate this process, leading to muscle hypertrophy (growth),” says the expert. After intense physical activity, muscles undergo stress and minor tears. Protein powder helps accelerate the repair process, reducing recovery time and minimising muscle soreness.

2. Weight loss

During a 2019 study published in the Nutrients journal, women who had an extra 40 grams of whey protein in a day showed a reduction in abdominal fat compared with the other participants who consumed a other type of protein supplement. Incorporating protein powder into meals or snacks can increase feelings of fullness, reducing overall calorie intake and aiding in weight loss efforts.

3. Enhanced immune function

Consumption of whey protein consumption may improve the immune system and decrease the incidence of disease, as per research published in the Foods journal in 2021. Proteins play a crucial role in the immune system by aiding in the production of antibodies, which help defend the body against pathogens.

4. Support for healthy ageing

Protein supplement can improve muscle mass and reduce the risk of sarcopenia in older adults, as per research published in the Canadian Geriatrics Journal in 2022. “Sarcopenia is the age-related loss of muscle mass as well as strength, but can be mitigated with the help of protein. This can help older adults maintain mobility and independence,” says the expert.

5. Cognitive benefits

“Amino acids from protein are precursors for neurotransmitters, which are essential for brain function, mood regulation, and cognitive performance,” says Susmita. Consuming protein, particularly in the morning or before mentally demanding tasks, can improve concentration and cognitive function by providing sustained energy.

What is creatine?

Creatine is another widely used dietary supplement in the fitness world. “It is a naturally occurring compound, which plays a crucial role in energy production, especially while engaging in activities such as weightlifting, and sprinting,” says the expert. Some of the natural sources of creatine include:

 Beef and pork

Salmon, tuna, and herring

Chicken

Milk and cheese

What are the benefits of creatine?

Creatine offers several benefits for your health, which include:

1. Enhanced muscle strength

Creatine phosphate stored in muscles donates a phosphate group to ADP or adenosine diphosphate) to regenerate adenosine triphosphate or ATP, the primary energy currency of cells. “Elevated ATP levels help muscles to perform at higher intensities for longer durations. This results in better strength and power output during activities like weightlifting, and high-intensity interval training,” says the expert.

2. Increased muscle mass

Creatine supplement is an efficient way to grow muscle in healthy young adults, as per research published in the Nutrients journal in 2022. Creatine causes muscles to retain water, increasing muscle volume and creating a more conducive environment for muscle growth.

3. Improved exercise performance

With enhanced energy availability, people can sustain higher training volumes, contributing to greater overall training stimulus and subsequent performance improvements. Creatine supplementation is particularly beneficial for sports and activities that require short bursts of high-intensity effort, such as sprinting, jumping, and explosive lifts.

4. Accelerated recovery

Lower levels of inflammation post-exercise can lead to faster recovery times. “This can enable individuals to train more consistently without prolonged downtime,” says the expert.

5. Cognitive benefits

Consumption of creatine supplement may improve short-term memory and intelligence or reasoning of healthy people, as per research published in Experimental Gerontology in 2018. “Creatine may also offer protective benefits against neurodegenerative diseases by supporting cellular energy metabolism in the brain, potentially slowing the progression of conditions like Parkinson’s disease,” says the expert.

6. Support for bone health

During a 2021 study published in the Medicine and Science in Sports and Exercise journal, one year of creatine supplementation and resistance training had favourable effects on muscle density in older adults. “By promoting muscle strength and mass, creatine indirectly supports bone strength through the mechanical loading effect of stronger muscles on bone tissue,” says Susmita.

Should you take protein or creatine supplement for muscle gain?

Both protein and creatine can support muscle gain, but they work in different ways:

• Protein: If your goal is muscle repair, recovery, and growth, protein is essential because it provides the amino acids needed to build muscle tissue. Without adequate protein, muscle gains will be limited, regardless of exercise intensity.
• Creatine: If your focus is on increasing strength, power, and workout performance, creatine will help you push through more intense workouts, leading to faster gains in muscle mass.

As for protein vs creatine, you can determine which one is better by going through the following points –

1. Primary purpose

Protein powder is meant for muscle repair and growth, and meeting daily protein needs. Creatine is more for enhancing production of energy for high-intensity workouts.

2. Mechanism of action

Protein powder supplies amino acids for muscle protein synthesis. Creatine increases phosphocreatine stores to regenerate ATP.

3. Best for

Protein is for people seeking muscle growth, recovery, or increased protein intake. Creatine is for people aiming to improve strength, power, and high-intensity performance, especially in sports.

4. Typical dosage

People can take 20 to 30 grams of protein powder per serving, one to two times daily. Three to five grams of creatine can be consumed daily after an optional loading phase.

5. Time of consumption

Protein powder can be consumed post-workout, between meals, or as a meal supplement. Creatine can be consumed pre- or post-workout, or at any consistent time daily.

“You can take both creatine and protein together, as they work synergistically without interfering with each other,” says the expert.

What are the side effects of protein and creatine supplements?

Here are some of the side effects of protein powder –

• Some people, particularly those who are lactose intolerant (for whey protein), may experience bloating, gas, or upset stomach.
• Excessive protein intake over long periods can stress the kidneys, especially in individuals with pre-existing kidney conditions.
• High protein consumption requires adequate hydration to process, so insufficient water intake may cause dehydration.

Here are the side effects of creatine –

• Creatine causes muscles to retain water, which may result in bloating or temporary weight gain.
• Some individuals may experience stomach discomfort or diarrhea.
• Excessive creatine use can put strain on the kidneys, though this risk is minimal in healthy individuals.

 

 

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12 Fantastic Health Benefits of Drinking Coffee

Coffee's distinctive smell and palatable taste are what help an estimated 100 million Americans pry themselves out of bed each morning. However, while its addictive flavor keeps us wanting more, you may find comfort in knowing the many hidden health benefits of consuming a daily cup of Joe. In truth, coffee is actually pretty healthy - it is packed with antioxidants and beneficial nutrients. What's more, studies show that coffee drinkers have a lower risk of developing serious diseases.

1. It is great for the liver

In 2006, a study that included 125,000 people aged 22 and over found those who drank at least one cup of coffee a day were 20 percent less likely to develop liver cirrhosis - an autoimmune disease caused by excessive alcohol consumption that can lead to liver failure and cancer. Studies have also shown that consuming coffee regularly (four or more cups a day) may help prevent people from developing non-alcoholic fatty liver disease (NAFLD).

2. It reduces your chances of skin cancer

.if you are a woman. A study conducted by Bringham and Women's Hospital and Harvard Medical School, followed 112,897 men and women over a 20-year period. They discovered that women who drank more than three cups of coffee a day were less likely to develop skin cancer than those who didn't.

3. It reduces your chance of type 2 diabetes

According to a study from the American Chemical Society, drinking coffee may reduce your chances of developing Type 2 diabetes. Researchers found that people who drink four or more cups of coffee a day reduce their chances of developing Type 2 diabetes by 50 percent.

 

4. Keeps your brain healthy for longer

Studies conducted on a group of people aged 65 and older at the University of South Florida and the University of Miami respectively found that those with higher levels of caffeine in their blood developed Alzheimer's disease two to four years later than those with lower levels of caffeine. The study's co-author and neuroscientist, Dr Chuanhai Cao, reported he firmly believed that moderate coffee consumption can appreciably reduce your risk of Alzheimer's or delay its onset.

 

5. Improves brain function, thus makes one more intelligent

Coffee is renowned for its quick-fix energy-boosting effects. However, aside from giving you a much-needed jolt, coffee makes you sharper. According to CNN, coffee allows your brain to work in a more efficient and smarter way. It improves your reaction time, vigilance, attention and logical reasoning.

6. Reduces your risk of heart diseases

In a study conducted by Korean researchers, participants who consumed three to five cups of Joe a day were less likely to show the first signs of heart disease. However, it is important to consider other dietary factors too, as Koreans typically have a different diet to Westerners.

7. Lowers your risk of multiple sclerosis

Recent studies have shown that four cups of coffee a day may help protect against the development and re-occurrence of Multiple Sclerosis. It is believed that coffee prevents neural inflammation, which may lead to the disease.

8. Reduces your risk of colorectal cancer 

Consuming coffee can reduce the chances of developing colorectal cancer by 26 percent. According to one study, the more coffee you consume the lower the risk. 

9. Coffee contains more antioxidants than fruits and vegetables

A study conducted in 2005 found that nothing comes close to providing as many antioxidants as coffee. While fruits and vegetables are loaded with antioxidants, the human body absorbs the most from coffee.

 10. It can lessen the symptoms of Parkinson's

Studies show that people who consume caffeine are less likely to develop Parkinson's. It also stated that drinking coffee may help people with Parkinson's disease control their movement. 

 11.The scent of coffee can reduce stress

Research conducted at the Seoul National University examined the brains of rats who were stressed as a result of sleep deprivation. The study found that those who were exposed to coffee aromas experienced changes in brain proteins tied to that stress. 

12. Enhances your mood

A study by the National Institute of Health found that those who drank more than four cups of java a day were less likely to be depressed. Coffee's mood boosting benefits do not occur due to the 'caffeine high', rather coffee makes you feel good due to its trusty antioxidants.

 

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17 Surprising Facts and Benefits of Drinking Coffee

Some of us just can't make it through the day without our cup of coffee, and I can't say it's hard to see why. People call coffee "the fuel of the modern man" as a joke, but it's not really too far from the truth. Take a look at any office during the morning hours and the majority of people will be drinking coffee. While I also love tea, there is still much to be said about the benefits and the facts you never knew about coffee:

1. Your body doesn’t need coffee when you wake up.
We naturally produce a hormone called cortisol which has a very similar effect to caffeine. This hormone is made at certain times of the day based on our circadian rhythm. It's important to identify the best time to drink your coffee so you can enjoy its maximum efficacy.

2. Coffee isn’t as dehydrating as people think.
Caffeine was once thought to be a significant diuretic, but it's really not true unless it’s consumed in large quantities. In fact, studies have shown that urine output isn’t significantly changed when a person drinks a caffeinated drink or a non-caffeinated drink. So as long as you enjoy your coffee in normal amounts, there’s no reason to fear dehydration.

3. The "powers" of coffee were discovered by goats.
According to legend, Ethiopian shepherds were the first to notice the caffeinating effects of coffee. They were herding their goats in the area where the coffee plants grew and noticed their goats started “dancing” after eating coffee berries.

4. Coffee can lead to a longer and healthier life.
Coffee has lots of antioxidants that help our body fight chemicals called “free radicals”. Thanks to that, coffee drinkers are at a lower risk of diseases such as Parkinson’s, Type II Diabetes, and certain heart problems. However, coffee drinkers are also more likely to have unhealthy habits such as smoking and drinking alcohol. The study shown above has been adjusted to show what could happen if these other factors weren’t in effect.

5. Coffee contains important nutrients.
A single cup of coffee contains 11% of the daily recommended amount of vitamin B2, 6% for vitamin B5, 3% of Manganese and Potassium, and much more. As long as you drink good coffee, with no added chemicals or too much sugar, you're doing your body a favor.

6. Coffee can help you burn fat.
Studies have proven that caffeine can increase your metabolism by 3% to 11%. It’s one of the few natural chemicals that has the power to encourage the process of burning fat.

7. All coffee is grown in "The Coffee Belt".
All the regions that have the conditions needed for coffee growing are located in The Coffee Belt. The plants require lots of sunshine and warmth and the tropical belt has plenty of those.

8. There's a reason why iced coffee is more expensive.
The resources needed for iced coffee are more numerous and expensive than your regular coffee drink. From plastic cups, extra napkins, double brewing, and extra electrical power to make it all work. Those things add up, and so establishments charge more for their iced drinks.

9. Caffeine is a crystal
The true form of caffeine isn’t liquid but rather tiny 0.0016-inch crystals. As small as they are, they still have a powerful energizing effect on us.

10. Coffee is great for your liver.
People who drink four cups of coffee a day are 80% less likely to develop cirrhosis, a condition that develops from several diseases affecting the liver. However, four cups of coffee is a lot, so don't drink that much. Even in smaller amounts, coffee can still help protect your liver.

11. Caffeine kicks in quickly.
It takes as little as ten minutes for you to start feeling the effects of caffeine after you take a sip of coffee. It's one of the fastest effecting foods we eat and drink!

12. Coffee can help prevent dementia and Alzheimer’s.
Several studies have shown that people who drink coffee are up to 65% less likely to get Alzheimer’s disease, and, as a result, are also less likely to suffer from dementia.

13. The most expensive coffee on Earth is made from poop.
The most expensive coffee types in the worlds are made from beans that have been digested. Black Ivory costs $50 per cup and is made from elephant poo. Luwak, aka civet, coffee is made by feeding coffee beans to mongoose, it costs $160 per pound.

14. Coffee beans were once red berries
Those red berries in the picture are the coffee berries, they grow on trees and from them we get the coffee beans we need to make our favorite drink.

15. The first webcam in the world was invented for coffee.
The first known use of a webcam dates back to 1991, in the University of Cambridge. Scientists set a camera on their coffee pot and streamed the footage live on the web so that they would be able to see if the pot was empty or not. We should all be very happy that lazy people who want coffee exist in our world.

16. Coffee houses were once banned in England.
In 1675, King Charles II banned coffee shops and issued closing warrants, because he thought people were meeting in coffee houses to conspire against him.

17. Caffeine improves your performance when working out.
Another benefit of caffeine is that it increases your levels of adrenaline and releases fatty acids from fat tissues. This leads to better physical performances by those who consume caffeine before working out.

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Why Afternoon Naps are a Sign of Health, Not Lazines

Most of us usually lack time to take a nap in the afternoon, due to the numerous household chores, jobs, bills, and all other responsibilities that keep our schedules packed.

And this can often be exhausting, even on the best of days. Therefore, if you feel drained and your energy flags in the middle of the day, you should know that 34 percent of Americans nap.

Some consider naps childish and lazy, while others believe daytime naps are counter-productive and will wreck their sleep at night. Yet, these are all stigmas, as napping is a healthy way to restore the deficits of sleep deprivation.

If you do not enjoy a mid-afternoon siesta and never stop to snooze, you might need to reconsider your daily habits, as napping is very beneficial.

According to the National Sleep Foundation, a 20-30 minutes nap effectively restores alertness and boosts performance. Moreover, being short, such a nap will not affect nighttime sleep and will avoid the bleariness that occurs after an extended nap.

A NASA study found that a 40-minute nap took by military pilots and astronauts improved their performance by 34% and their alertness by 100%.

Naps are a way to recharge and slow down, so they prevent burnout and improve overall health and well-being.

A 2010 study in Neurobiology of Learning and Memory investigated whether daytime naps also improve memory processes, particularly associative memory, which is the ability to make connections between unrelated objects.

The study involved 31 healthy participants who were given a learning task at noon to memorize two sets of face-object photograph pairs. The objects in each pair occurred in both sets but were paired with different faces.

Participants were divided into two groups: those who had a 90-minute daytime nap or those who did not. At 4:30 p.m., participants who napped showed dramatically better retention of associative memory.

Additionally, a 2006 study at the Sleep Medicine and Research Center found that naps and caffeine aided night workers improve at their jobs.

One of the researchers, James K. Walsh, Ph.D., explained that due to the body’s propensity for sleep at night, being alert and productive on the night shift can be challenging, even if you’ve had enough daytime sleep.

This is especially helpful in people who are driving for extended periods of time. Experts recommend the driver to pull over, drink a caffeinated beverage and nap for 20 minutes before hitting the road again.

Plus, scheduled napping has also been prescribed for people affected by narcolepsy.

Napping has psychological benefits, so naps are an easy way to rejuvenate the body and relax.

Frequent naps are also useful when you are learning a new skill. A 2006 study in Biological Physiology div participants divided into two groups: those who napped frequently and those who napped sporadically.

All participants were given a nap before a reading task. Habitual nappers were found to do better on the reading and retention task. According to researchers, the brains of habitual nappers consolidated motor learning better, which is part of the process of learning a new skill.

There are several types of naps:

• Planned napping-- This is a nap before you feel tired, usually before an event that you know will end late in the night, or it is only a way to ward off sleepiness before it comes.
• Emergency Napping-- This is a nap in the afternoon when the energy dip strikes the hardest. It is useful for tired drivers or people who are operating dangerous equipment.
• Habitual Napping-- Some people take a nap at the same time every day, for instance, after lunch.

For best effects, aim at an afternoon nap, no longer than 20–30 -minutes. This nap will boost alertness without making you feel groggy afterward.

The room should be with a comfortable temperature, limited noise, and dim light.

However, note that even though the benefits of a short nap daily cannot be denied, they are not feasible at times. Naps can sometimes cause grogginess and disorientation, usually when the nap exceeds the recommended 20-30 minutes. Also, people struggling with sleeping issues might worsen the issue by taking naps.

Therefore, try and see what works best for you. If you are among the ones that fully enjoy the benefits of a short nap, rejoice. Science has your back.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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Sources:
theheartysoul.com
www.sleepfoundation.org

Eating potato as effective as carbohydrate gels

Consuming potato puree during prolonged exercise works just as well as a commercial carbohydrate gel in sustaining blood glucose levels and boosting performance in trained athletes, a new study suggests. 

 "The research has shown that ingesting concentrated carbohydrate gels during prolonged exercise promotes carbohydrate availability during exercise and improves exercise performance," said study's lead author.

"Our study aim was to expand and diversify race-fuelling options for athletes and offset flavour fatigue," he said.

Potatoes are a promising alternative for athletes because they represent a cost-effective, nutrient-dense and whole-food source of carbohydrates, the researchers reported in the Journal of Applied Physiology.

Furthermore, they serve as a savoury race fuel option when compared with the high sweetness of carbohydrate gels.

The researchers recruited 12 participants who were healthy and devoted to their sport, averaging 165 miles per week on their bicycles.

To qualify for the trials, the cyclists had to reach a specific threshold for aerobic fitness and complete the 120-minute cycling challenge followed by a time trial.

Participants were randomly assigned to one of three conditions during the experiments They would consume either water alone, a commercially available carbohydrate gel or an equivalent amount of carbohydrates obtained from potatoes.

The researchers standardised what the 12 cyclists ate for 24 hours before repeating the 120-minute cycling challenge and time trial, which was designed to mirror typical race conditions.

Throughout the exercise, the team measured participants' blood glucose, core body temperature, exercise intensity, gastric emptying and gastrointestinal symptoms.

The researchers also measured concentrations of lactate, a metabolic marker of intense exercise, in participants' blood.

"We found no differences between the performance of cyclists who got their carbohydrates by ingesting potatoes or gels at recommended amounts of about 60 grams per hour during the experiments.

"Both groups saw a significant boost in performance that those consuming only water did not achieve," he added.

According to the study, plasma glucose concentrations went up by a similar amount in those consuming potatoes and gels.

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