Discover what happens to your body if you take protein and creatine for 30 days.
Creatine and protein powder are among the most well-researched supplements available on the market today. They are not classified as steroids or performance-enhanced drugs, making them a great ally for bodybuilders and athletes in general, as people can take them without risking failing a drug test.
Creatine is a naturally occurring organic compound that is synthesized in the liver and kidneys from the amino acids arginine, glycine, and methionine. It plays a key role in the production of adenosine triphosphate (ATP), which is the primary source of energy for muscle contraction. Creatine is stored in muscles and is used by the body during high-intensity exercise to provide energy for short bursts of activity.
It is commonly used as a dietary supplement by athletes and bodybuilders to increase muscle mass, strength, and performance during high-intensity, short-duration activities. Creatine has also been studied for its potential therapeutic benefits, including improving cognitive function and reducing the risk of certain neurological diseases.
Proteins are large, complex molecules that are essential for the structure, function, and regulation of cells and tissues in the body. They are made up of smaller units called amino acids, which are linked together in a specific sequence.
Protein is the macro necessary to build muscle. Besides that, it has an important role in different chemical reactions in the body, hormone balance and immune system. Protein powder can be a convenient and effective way to increase your protein intake, especially for individuals who have higher protein requirements or find it challenging to consume enough protein through whole food sources alone.
But what happens to your body if you take protein and creatine for 30 days? That is what Max Posternak talked about in one of his recently uploaded videos. Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
See it below for more info.
What Happens To Your Body if You Take Protein and Creatine for 30 Days?
While both protein and creatine are important to build muscle and improve your athleticism and lift heavier weights, there are a few things you should understand about it if you take these supplements for 30 days.
First of all, these are supplements and are not considered a “must” for anyone. While some people might find a hard time eating enough protein daily, you should not replace eating healthy foods with supplement powder or pills.
When consuming creatine, your muscles will fill up with the supplement and you will get cell volumisation, when the cells in your muscle retain water, making them look bigger. This transformation happens on your muscles, not your skin, which means you will appear to have bigger muscles without looking bloated.
This, in turn, means you will see an increase in your weight on the scale. If you are doing creatine loading in the first week of taking the supplement, expect to increase your bodyweight by 0.75g or 1.5 pounds.
You will likely be able to do more reps with the same weight you are used to after taking creatine for a while. You will also be able to recover faster from intense training, meaning you can train more often than usual, leading to better gains.
The only side effect that some people might feel is regarded as digestive issues and only during the creatine loading phase. Other side effects that could happen if you take too much creatine for a long period are cramping, nausea, stomach pain, and even diarrhoea. You may also feel dehydrated as your muscles are pulling more water to them.
With protein supplements, one of the immediate benefits of it is that you will feel less hungry because protein is the most satiating macronutrient. If you take more protein early in the day, you will not feel as hungry later in the day, which can help you lose weight in the process by eating less.
Protein has a much higher thermic effect food, which means your metabolism will continue to burn calories to digest the macronutrient.
Protein will not only help you build muscle and recover from training faster, but you will also feel a boost in your energy. However, no matter how much protein you eat, the more doesn’t necessarily equal to better. The excess protein you consume, will not be stored as protein for future use, but rather processed into fat.
Check out the video below for more information from Posternak himself.
Taking dietary supplements is not necessary for everyone, as a well-balanced diet can typically provide all the necessary nutrients for most individuals. However, there are certain situations where supplements may be beneficial:
- Nutrient deficiencies: Some individuals may have specific nutrient deficiencies due to various factors such as poor diet, certain medical conditions, or inadequate absorption of nutrients. In such cases, targeted supplementation under the guidance of a healthcare professional can help address the deficiency.
- Special dietary needs: Certain dietary restrictions or preferences (e.g., vegan, vegetarian) may make it more challenging to obtain specific nutrients solely from food sources. In these cases, supplements can be used to fill potential nutrient gaps.
- Increased nutrient requirements: Athletes, individuals engaged in intense physical activity, pregnant or breastfeeding women, and certain medical conditions may have increased nutrient needs. Supplements can help ensure adequate nutrient intake during these periods.
- Convenience and practicality: In some situations, supplements can offer convenience and practicality. For example, protein powders can be a convenient option for individuals with busy schedules or as a post-workout recovery option.
- Specific health goals: Certain supplements may have evidence-based benefits for specific health goals. For example, omega-3 fatty acid supplements (e.g., fish oil) have shown benefits for heart health and cognitive function in some studies.
It’s important to note that supplements should not be used as a substitute for a healthy and balanced diet. Whole foods provide a wide array of nutrients, fibre, and phytochemicals that work synergistically to support overall health. Moreover, excessive supplementation can lead to imbalances or even adverse effects. Therefore, it’s recommended to consult with a healthcare professional or registered dietitian before starting any new supplements to ensure they are appropriate for your individual needs and goals.
- Food and person: Michelle Leman on Pexels