Are supplements and supplementation necessary for our health and performance in the gym? – research round #2
hello, welcome to my fourth blog post. This is my research following up on my last research round, hope you learn something new and interesting, feel free to leave me any feedback!
Enjoy! 🙂
Creatine
- In our body we have adenosine tri phosphate but when we use energy one of the phosphates can become broken off (Cleveland Clinic, 2023)
- Creating adenosine di phosphate (ADP) which we cannot use as energy (Cleveland Clinic, 2023)
- When taking creatine, it becomes creatine phosphate in our bodies and it has 1 phosphate (Cleveland Clinic, 2023)
- So when creatine phosphate sees a adenosine diphosphate it gives it their phosphate making a ATP (adenosine triphosphate)
Now we can use the ATP as energy (Cleveland Clinic, 2023)
- So… creatine allows us to have more energy so we can work out harder, push heavier weights, workout longer and recover faster (Cleveland Clinic, 2023)
- the body already naturally produces creatine (Cleveland Clinic, 2023)
- does not make you just build muscle faster, it aids in providing more energy so you ca. work out harder (UXL Encyclopedia of Drugs and Addictive Substances, 2010.)
- not a miracle supplement, still must put in the work (UXL Encyclopedia of Drugs and Addictive Substances, 2010.)
- taken in the form of a pill, powder or chewing gum (UXL Encyclopedia of Drugs and Addictive Substances, 2010.)
Protein and protein powder
- Protein is basically just a bunch of amino acids stuck together (Leonard, 2018)
- So when we eat these amino acids our body breaks them down in to separate ones (Leonard, 2018)
- when our muscles get broken down our body uses them to build and repair the muscles which is how our muscles get bigger (Leonard, 2018)
- not all protein powders are created equally, some protein powders are much lower quality and triggers gastrointestinal problems (dana, 2016)
- its important if using protein powder to make sure the ingredients list does not look like a dictionary, make sure the ingredients list is simple (dana, 2016)
Whey protein
- Great for when you need protein fast like post workout (Van, 2018)
- Our body breaks down and uses whey alot quicker (Van, 2018)
Casein protein
- Good for when you know you wont have protein for a while (Van, 2018)
- Our body breaks it down and uses it much slower (Van, 2018)
Whey isolate
- More expensive (Tinsley, 2018)
- Go through an extra process to remove more of the carbs and fats and lactose (Tinsley, 2018)
- Easier to digest (Tinsley, 2018)
- Typically higher in protein and less calories (Tinsley, 2018)
Whey Concentrate
- Cheaper (Tinsley, 2018)
- Has more lactose making it harder to digest (Tinsley, 2018)
- Typically less protein higher calories (Tinsley, 2018)
Greens powder
- Helps to digest and utalize food (Baby, MD , 2022)
- Improves digestion (Baby, MD , 2022)
- Reduces inflammation (Baby, MD , 2022)
- Improves immune system (Baby, MD , 2022)
Sources/Citations:
Baby, MD , D. P. (2022, September 14). Greens Powder: Are there Health Benefits? WebMD. https://www.webmd.com/diet/greens-powder-are-there-health-benefits
Cleveland Clinic. (2023, April 26). Creatine. Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/17674-creatine
Creatine. (2010). In UXL Encyclopedia of Drugs and Addictive Substances. Gale. https://link-gale-com.bc.idm.oclc.org/apps/doc/CV2646400013/SCIC?u=43dcbs&sid=bookmark-SCIC&xid=f450f76c
dana, lis. (2016, October). https://research-ebsco-com.bc.idm.oclc.org/c/fcpiu2/search/details/3xeyyqc46n?limiters=FT%253AY&q=protein+powder&db=rch%252Cfunk%252Caph%252Cmih%252Cprh%252Cf5h%252C8gh%252Ct6o%252Clfh%252Ccjh%252Ce866sww%252Ce867sww%252Ce864sww%252Ce870sww%252Csch%252Ce869sww%252Cdch. Research-Ebsco-Com.bc.idm.oclc.org. https://research-ebsco-com.bc.idm.oclc.org/c/fcpiu2/search/details/3xeyyqc46n?limiters=FT%3AY&q=protein+powder&db=rch%2Cfunk%2Caph%2Cmih%2Cprh%2Cf5h%2C8gh%2Ct6o%2Clfh%2Ccjh%2Ce866sww%2Ce867sww%2Ce864sww%2Ce870sww%2Csch%2Ce869sww%2Cdch
Leonard, J. (2018, September 18). Health benefits of protein powder. Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/323093
Tinsley, G. (2018, September 7). Whey Protein Isolate vs Concentrate: What’s The Difference? Healthline; Healthline Media. https://www.healthline.com/nutrition/whey-protein-isolate-vs-concentrate
Van, G. (2018, August 30). What’s the Difference Between Casein and Whey Protein? Healthline; Healthline Media. https://www.healthline.com/nutrition/casein-vs-whey
