Differences between whey protein, creatine, and branched chain amino acids in fitness series

Fitness series materials

With the arrival of summer in the Northern Hemisphere, more and more fitness professionals are walking outdoors. In order to improve the fitness effect, many people combine dietary supplements to increase the beauty of their body's lines. Whey protein, creatine powder, and branched chain amino acids etc. Fitness materials have always been popular. What is the difference between them?

 

1. Whey Protein

Whey protein is the most famous nutritional product in the fitness industry. "I think for most people who don't have a particularly high pursuit of fitness, but just want to maintain their figure, lose some weight, and gain muscle, using only whey protein is enough.". Of course, most people who exercise don't think they just want to keep fit, lose weight slightly, and gain muscle; Most people who exercise have knowledge of fitness and sufficient self-discipline to adjust and maintain their fitness and diet plans. However, they may not be clear about what their whey protein supplement is and which one works best.

What is whey protein? Actually, it is a by-product of the cheese making process. Add enzymes to the milk, and after a period of time, the milk will be layered, one solid layer, and one liquid layer. The solid portion (Curd) is the future cheese, and the liquid portion (Whey) is whey. Unpurified whey actually contains very little whey protein, only about 35%. It also contains a lot of fat, lactose, and other substances that are not ideal for fitness, so it requires continuous refining to produce whey protein powder suitable for fitness.

 

There are two types of whey proteins, one called Whey Protein Concentrate (WPC), and the other called Whey Protein Isolates (WPI). The latter is derived from the former through more purification, resulting in higher protein purity and less fat and lactose content. Another feature of Isolates is fast absorption, which has both advantages and disadvantages. The advantage is that after drinking, the protein can be quickly absorbed by the human body and used to synthesize the protein needed by muscles. The disadvantage is that rapid absorption can also cause a rapid increase in blood sugar, followed by a significant increase in insulin in the blood. Another benefit of When Isolates is that it has less lactose, so if you are allergic to lactose, using Isolates will be more appropriate.

 

2. Creatine

Many people think that creatine is a hormone similar to Testosterone. In fact, creatine is just a mixture of three amino acids, which are components of the protein itself. Most meat and fish, including humans, naturally contain creatine.

The main function of creatine is to give you energy, allowing you to exercise with greater intensity, and better stimulating muscle growth.

According to this principle, creatine is also helpful for the functioning of the brain, and an increase in creatine in the body can also lead to an improvement in brain function.

Another function of creatine is to promote muscle synthesis. Because it can replenish water to muscle cells, they absorb more water and then grow more diligently. This is why everyone says they should drink more water after drinking creatine.

It is recommended to take 3-5 g of creatine monohydrate per day.

 

3. Branched Chain Amino Acid (BCAA)

 

Branched chain amino acids, like creatine, are mixtures of three amino acids. Leucine, as the most useful amino acid, not only promotes protein synthesis, but also improves the ability of cells to synthesize proteins.

 

Light promoting protein synthesis is not enough, and branched chain amino acids can also slow down protein decomposition. Because it can reduce the activity of substances that break down proteins, it can also block the expression of DNA about the production of such substances.

 

Due to this advantage of branched chain amino acids, they are very useful when dieting and reducing fat. Dieting to reduce fat inevitably reduces muscle mass, as less energy is provided by food to the body, which results in muscle breakdown. This will become more apparent as your fat ratio decreases, as the body stores less energy. However, branched chain amino acids can help you reduce fat without losing so much muscle, as they can slow down the speed of muscle decomposition. Therefore, if you are dieting to lose weight, it is advisable to drink some branched chain amino acids.

 

This is not enough. Another benefit of branched chain amino acids is that they contribute to greater intensity of fitness. Tryptophan is an amino acid that is converted into serotonin in the brain, which can cause fatigue and sleepiness. People who can sleep at night have a great contribution to serotonin. However, fitness can lead to faster production of serotonin, so people's fatigue will also increase with the extension of fitness time. "However, branched chain amino acids compete with tryptophan to inhibit its entry into the brain. With less tryptophan in the brain, serotonin production becomes slower, making people less prone to fatigue, allowing them to exercise with greater intensity and for longer periods of time.".

 

In fact, whey protein contains branched chain amino acids, but from the perspective of optimization, it is not enough. So I also supplement 10 g of branched chain amino acids before exercising every day. And because BCAA is consumed during the exercise process, I also drink 10 g of BCAA with protein powder after the exercise to promote muscle recovery.

 

After learning about these three fitness supplements, do you have a choice? Many people, in addition to choosing a single fitness supplement, will also mix the three together in a certain proportion, known as a mass gainer powder. For fitness products, you can try this formula and add some plant fat reducing ingredients to achieve better results.

 

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