Happy Thursday to you,

I hope you are happy and well.

Today, we're diving into a popular topic:

If you're a fitness enthusiast like me, you've probably heard a lot about protein powder and creatine.

I often get questions about these, so I thought it would be really helpful to discuss how to use them correctly.

We'll explore who should use them, how much to take, the best time to use them, and if they're safe.

Let's get started!

Who Should Use?

Protein and Creatine Supplements:

Individuals looking to enhance their physical fitness, particularly those focusing on increasing muscle strength and mass, may benefit significantly from protein and creatine supplements.

The following groups could find these supplements especially useful:

• Athletes and Bodybuilders: For individuals engaged in rigorous training, the enhanced protein intake supports muscle recovery and growth, while creatine can improve strength and performance.
• Vegetarians and Vegans: Those on plant-based diets might find it challenging to meet their protein needs through diet alone. A high-quality vegan protein powder can be an excellent source of essential amino acids needed for muscle repair and growth.
• Aging Adults: With age, maintaining muscle mass becomes challenging. Protein supplements can aid in preserving muscle health, while creatine has been shown to improve strength, which is crucial for maintaining mobility and reducing the risk of falls.
• Individuals Recovering from Injuries: For those seeking to regain strength and muscle mass after an injury, protein and creatine supplements can support the recovery process when combined with an appropriate rehabilitation program.
• Weight Management: Individuals aiming for weight loss might incorporate protein supplements as part of a strategy to reduce hunger and retain lean muscle mass, while creatine can aid in the improvement of workout performance, potentially leading to greater calorie burn.

How Much to Take?

Protein:​
To effectively build muscle, adults engaging in regular strength training should aim for approximately 0.8 to 1.2 grams per pound of body weight per day. This amount supports muscle repair and growth necessary for recovery and development.

Creatine:​
The generally accepted daily dosage for creatine is 3 - 5 grams. This amount helps to saturate the muscles over time, which can result in improved strength, performance, and muscle mass. The 5-gram guideline is versatile enough to benefit most people, regardless of variations in body weight and muscle mass.

When to Use?

Protein:​
Protein can be consumed throughout the day to meet daily requirements, but it is particularly beneficial after workout sessions. Post-exercise, the muscles are especially receptive to nutrients that will aid in repair and growth, making this an optimal time for a protein shake.

I find that if I do not drink a protein shake or eat straight after my workout, I struggle with hunger for the the rest of the day.

Creatine:​
Creatine can be consumed at any time; however, many prefer to take it close to their workout routines. It is commonly used either before or after workouts. Taking it after workouts can be particularly effective due to increased insulin sensitivity, which can help improve muscle tissues' creatine uptake.

Is it Safe?

Protein:​
Protein supplements are generally safe for the general population when used responsibly. Opting for unsweetened, minimally processed vegan protein powders, like the one I personally use with only three ingredients, ensures fewer additives and a lower risk of unwanted extras such as sugars that can complicate calorie management efforts.

Creatine:​
Creatine is one of the most thoroughly researched supplements in sports nutrition and is widely considered safe when consumed at recommended levels. Regular intake of 5 grams daily has been extensively studied and does not generally result in adverse effects for healthy individuals. Individuals with pre-existing health conditions, such as kidney problems, should exercise caution.

What to Look Out for

Protein Powder:

1. Type of Protein: Various types of proteins are used in supplements, including whey, casein, soy, pea, and hemp. Whey protein is popular for muscle building due to its rapid digestion and rich amino acid profile. Vegetarian and vegan options include soy, pea, and hemp proteins.
2. Amino Acid Profile: Look for a powder that contains all essential amino acids, especially branched-chain amino acids (BCAAs), which are crucial for muscle recovery and growth.
3. Purity and Additives: High-quality protein powders usually have fewer additives. Watch out for fillers, artificial flavours, and sweeteners. An ideal product will have a short ingredient list that is easy to understand.
4. Dietary Restrictions: If you have allergies or dietary restrictions, check for labels like gluten-free, lactose-free, non-GMO, etc.

Creatine:

1. Type of Creatine: The most researched and popular type of creatine is creatine monohydrate. Other forms, such as creatine ethyl ester or micronized creatine, offer varying benefits and absorption rates but may not be as well-studied.
2. Purity: Look for pharmaceutical-grade creatine, which indicates high purity and low contaminants. High-purity creatine monohydrate, for example, is more effective and reduces potential side effects.
3. Additives: Similar to protein powders, the best creatine supplements often have minimal additives. Avoid unnecessary fillers and artificial ingredients that can detract from quality.
4. Mixability: Good quality creatine should dissolve well in liquids and not settle too quickly at the bottom of your cup.

My Personal Implementation

In my daily routine, I incorporate both creatine and a vegan unsweetened protein powder, with just three ingredients, to keep things simple and clean.

My protein shake typically includes:

• Vegan protein powder (yellow pea, hemp, and pumpkin seed protein)
• Creatine
• Unsweetened cashew, almond, hazelnut, or oat milk
• Small Banana (exclude to avoid the extra calories)
• Pinch of sea salt
• Few ice cubes

Given that I engage in weight training four times a week, amongst other activities, I struggle to meet my daily protein intake goals without incorporating a protein powder supplement.

Moreover, I've noticed that consuming a shake made from vegan protein powder is highly effective in suppressing my appetite and prevents me from indulging in unhealthy food choices.

I hope you have found today's newsletter helpful.

Take care,

Greg

P.S. You can buy the only two supplements I use here: UK | Europe | USA.

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