Protein vs. Creatine

chsmith79
chsmith79 Posts: 240 Member
edited December 2024 in Food and Nutrition
I am looking at taking something to help with recovery. What is better to take: creatine ,BCAA's, or Protein?
The guy at GNC said BCAA's. I'm not too familiar with them. I took creatine in college and know what it does. But, if I took pure protein and used it as a meal replacement would it help with recovery? I need advice.

Replies

  • kaervaak
    kaervaak Posts: 274 Member
    BCAAs (or branch chained amino acids) are what your body uses to build muscle. Protein supplements are usually about 25% BCAAs. You really need to make sure that you eat enough protein (and it's best to eat it shortly after a hard workout) to ensure that your body has the material it needs to rebuild. You should be aiming to eat about 1g of protein per pound of body weight if you're doing heavy workouts and looking to build muscle.

    Creatine is a supplement that helps with muscle recovery and increases glycogen storage.
  • JasonDetwiler
    JasonDetwiler Posts: 364 Member
    I am looking at taking something to help with recovery. What is better to take: creatine ,BCAA's, or Protein?
    The guy at GNC said BCAA's. I'm not too familiar with them. I took creatine in college and know what it does. But, if I took pure protein and used it as a meal replacement would it help with recovery? I need advice.

    Whey protein isolates and creatine directly after your workout. BCAA's are ok, but your muscle needs 19 different AA's, only 4 of which are BCAA's. Most whey isolate powders contain all the BCAA's that a BCAA supplement will have. BCAA's aren't bad by any means, but your best simple bet for recovery is whey isolates and creatine.
  • SyStEmPhReAk
    SyStEmPhReAk Posts: 330 Member
    "Better" is a subjective term as people will have different opinions on this topic. Is price an issue? If not, why not use all three?

    I personally drink a mix of BCAAs, Glutamine and Creatine DURING my workout and take in protein after. I find that this works best for me and i'm happy with the results.
  • JasonDetwiler
    JasonDetwiler Posts: 364 Member
    "Better" is a subjective term as people will have different opinions on this topic. Is price an issue? If not, why not use all three?

    I personally drink a mix of BCAAs, Glutamine and Creatine DURING my workout and take in protein after. I find that this works best for me and i'm happy with the results.

    I've used this protocol before and agree.
  • chsmith79
    chsmith79 Posts: 240 Member
    "Better" is a subjective term as people will have different opinions on this topic. Is price an issue? If not, why not use all three?

    I personally drink a mix of BCAAs, Glutamine and Creatine DURING my workout and take in protein after. I find that this works best for me and i'm happy with the results.

    Price is an issue. If I was to take one which would be more beneficial?
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    For the average trainer and not the guy looking to get ripped then a simple meal after or protein shake will be fine.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    First off get out of GNC.
    Their prIces are astronomical!
    Youll buy a 5lb jug of ON vanilla Whey at GNC for $75 or you can get it on amazon for $50 or Vitamin Shoppe for $52.

    Or

    Forget supplementing and just eat right.
    Eat a variety of protein during the day like eggs, chicken, salmon, tuna etc.....

    Get some creatine because its fantastic and pretty cheap.
    Go for monohydrate or Creapure.
  • chsmith79
    chsmith79 Posts: 240 Member
    Is the protein to help with lean muscle growth? I don't want to bulk up. I am trying to slim down and get stronger. So, I want to add lean muscle.
  • chsmith79
    chsmith79 Posts: 240 Member
    First off get out of GNC.
    Their prIces are astronomical!
    Youll buy a 5lb jug of ON vanilla Whey at GNC for $75 or you can get it on amazon for $50 or Vitamin Shoppe for $52.

    Or

    Forget supplementing and just eat right.
    Eat a variety of protein during the day like eggs, chicken, salmon, tuna etc.....

    Get some creatine because its fantastic and pretty cheap.
    Go for monohydrate or Creapure.
    I went in GNC to ask advice on what to use. I will be doing my shopping at Wal-Mart if possible. I am a carnivore I eat some protein at every meal(usually chicken,eggs or lean beef-if no meat, a TBSP of PB). According to MFP I eat more protein than I should and not enough carbs, but I like a high proten diet. I like carbs but they dont like me. I was leaning towards the creatine, I just wanted to get some advice from guys who actually use this stuff. The only thing I have taken before is creatine, I didn't know what the BCAA's and the protein was for.
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    Is the protein to help with lean muscle growth? I don't want to bulk up. I am trying to slim down and get stronger. So, I want to add lean muscle.

    just get the basics right.

    Get the right amount of protein in per day, if you need a shake every now and then then fine but it's not too hard to get enough protein from real foods.

    Increase lifts each week or whenever possible.
    I didn't know what the BCAA's and the protein was for.

    There is no point supplementing with both BCAA and protein for most people. The protein you eat is broken down into BCAA when it is digested so you are not gaining anything from the extra BCAA if you get enough protein daily anyway,.
  • chsmith79
    chsmith79 Posts: 240 Member
    Is the protein to help with lean muscle growth? I don't want to bulk up. I am trying to slim down and get stronger. So, I want to add lean muscle.

    just get the basics right.

    Get the right amount of protein in per day, if you need a shake every now and then then fine but it's not too hard to get enough protein from real foods.

    Increase lifts each week or whenever possible.
    I didn't know what the BCAA's and the protein was for.

    There is no point supplementing with both BCAA and protein for most people. The protein you eat is broken down into BCAA when it is digested so you are not gaining anything from the extra BCAA if you get enough protein daily anyway,.

    SO, use the creatine for recovery and have some protein on hand to supplement if needed?
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    TBH at the stage you are at fella, just eat real food. No need to supplement really :)
  • SideSteel
    SideSteel Posts: 11,068 Member
    Is the protein to help with lean muscle growth? I don't want to bulk up. I am trying to slim down and get stronger. So, I want to add lean muscle.

    During prolonged energy deficits your goal will be to maintain LBM/prevent loss of muscle mass. Protein intake assists with this, as does keeping a deficit that isn't too large.

    EDIT: Whether or not that protein comes from a whole food source or a powder isn't important provided your total intake is reasonable for your goals.
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    creatine doesn't help with recovery really.

    It allows you to produce slightly more force/enegry via ATP, in practical terms that means you might be able to get 1 extra rep in a set.

    It's cheap and it works, but like anything it doesn't make a huge difference. As before buy monohydrate and preferably creapure brand.


    http://www.bodybuilding.com/fun/layne13.htm

    covers the basics.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Is the protein to help with lean muscle growth? I don't want to bulk up. I am trying to slim down and get stronger. So, I want to add lean muscle.

    Pick one first and focus on it.
    just get the basics right.
    Also, this.

    Start minimalist with just food and supplement as needed. Try to get enough protein through food alone. If you can't add in protein shakes. If you are having issues with recovery time during your workout try Creatine. If you're having issues with muscle retention or mass gains try BCAAs. See what works, but try to keep supplementation to a minimum. Also when possible stick with the base product and not the ZOMGRAGXPLOSIFICATION stuff with more crap in it than Jersey. Keeping supplementation to a baseline will let you know what is and isn't working, and will be easier on the wallet.
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Re creatine - understand how it works by watching this - http://youtu.be/BR3dDO1Sz0E
  • Tilran
    Tilran Posts: 627 Member
    Is the protein to help with lean muscle growth? I don't want to bulk up. I am trying to slim down and get stronger. So, I want to add lean muscle.

    Pick one first and focus on it.

    He doesnt have to pick one. He can slim down and get stronger at the same time. He said he wasen't looking to bulk which if at a defecit he wont...but with lifting he can both make his muscles stronger AND cut body fat.

    As others have said, get your protein levels right..typically 0.8-1.0 grams of protein per pound of LBM.
  • monty619
    monty619 Posts: 1,308 Member
    out of those three bcaas, creatine, and protein... buy protein. its not really a supplement like creatine is its just a food but its more necessary than the others... after that buy creatine monohydrate (creapure) and then after that should be fish oils, and multivitamins bcaas come last i mean cmon u get that in your food and protein supplement.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Is the protein to help with lean muscle growth? I don't want to bulk up. I am trying to slim down and get stronger. So, I want to add lean muscle.

    Pick one first and focus on it.

    He doesnt have to pick one. He can slim down and get stronger at the same time. He said he wasen't looking to bulk which if at a defecit he wont...but with lifting he can both make his muscles stronger AND cut body fat.

    As others have said, get your protein levels right..typically 0.8-1.0 grams of protein per pound of LBM.

    You're correct, I forgot to bold the part about wanting to add lean muscle immediately after, it's still in the quote.
  • chsmith79
    chsmith79 Posts: 240 Member
    Re creatine - understand how it works by watching this - http://youtu.be/BR3dDO1Sz0E

    Thanks for the Honesty. I know I am not in Great physical condition, but that is my goal. The pic is a little deceiving and so is the 13lbs lost. The pic was me at my heaviest, I don't really know how heavy. I typed in the wrong starting weight for MFP and it wouldn't let me change it( add 5 lbs). I have lost 15-20 lbs and have taken up 3 notches on my belt in about 2 months. I am happy with progress. I crossfit and am usually drained afterwards. I was looking for something so I am not quite as sore the next day and could help me with # of reps and completing sets unbroken as much as possible. Thanks again I was leaning to the creatine. I believe I get enough protein, but if I could add it and it helped with recovery and built lean muscle???? I wanted to be better informed so thank you.
  • mmapags
    mmapags Posts: 8,934 Member
    creatine doesn't help with recovery really.

    It allows you to produce slightly more force/enegry via ATP, in practical terms that means you might be able to get 1 extra rep in a set.

    It's cheap and it works, but like anything it doesn't make a huge difference. As before buy monohydrate and preferably creapure brand.


    http://www.bodybuilding.com/fun/layne13.htm

    covers the basics.

    Thanks Hendrix, I was reading through to see if anyone was going to get to this. The only minor benefit creatine has in recovery is that it is a volumizer, meaning it increased water and nutrient flow to the muscle tissue. That aids the whole recovery process slightly but you likely will not notice any difference. BCAA, are contained in all the protein your eat. As Matt, Dan and several others have said, you will do fine just by insuring you get adequate protein in your diet.

    The benefit to BCAA supplementation is very marginal and the expense is high. Cost to value ratio in extreme negative for most of us. The guy at GNC was operating in his best interests not yours.
  • kiachu
    kiachu Posts: 409 Member
    Meet your protein requirements with food first, supplement with a powder/drink after that. Creatine is good for weight training because it ads more fluid and energy to the muscles.

    Don't worry about "Bulking" Up. Muscle either get bigger or smaller so if your aiming to develop more lean muscle your muscles will be getting bigger.
  • hdsqrl
    hdsqrl Posts: 420 Member
    If you have a Vitamin Shoppe near you, I'd encourage you to go in and at least have a chat with the people there. Our local one is great about listening to our goals and offering suggestions, and they'll almost always help with cost comparisons. I've been supplementing with Optimum Nutrition whey for several months now, and went in to ask about the BCAAs - turns out, the whey had more than enough for me in it already and I didn't even realize it.

    I definitely understand the price of things being an issue, but for something like supplements, I'd go with "better" versus "cheaper", regardless of what supplements you decide to use.
  • chsmith79
    chsmith79 Posts: 240 Member
    creatine doesn't help with recovery really.

    It allows you to produce slightly more force/enegry via ATP, in practical terms that means you might be able to get 1 extra rep in a set.

    It's cheap and it works, but like anything it doesn't make a huge difference. As before buy monohydrate and preferably creapure brand.


    http://www.bodybuilding.com/fun/layne13.htm

    covers the basics.

    Thanks Hendrix, I was reading through to see if anyone was going to get to this. The only minor benefit creatine has in recovery is that it is a volumizer, meaning it increased water and nutrient flow to the muscle tissue. That aids the whole recovery process slightly but you likely will not notice any difference. BCAA, are contained in all the protein your eat. As Matt, Dan and several others have said, you will do fine just by insuring you get adequate protein in your diet.

    The benefit to BCAA supplementation is very marginal and the expense is high. Cost to value ratio in extreme negative for most of us. The guy at GNC was operating in his best interests not yours.
    [/quote

    Thanks, I believe from what all of you have said. Right now I just need to use the creatine for a "better" "more intense" workout. If I want to build mass later( once I've reached goal weight) then supplement with protein if needed?
  • chsmith79
    chsmith79 Posts: 240 Member
    creatine doesn't help with recovery really.

    It allows you to produce slightly more force/enegry via ATP, in practical terms that means you might be able to get 1 extra rep in a set.

    It's cheap and it works, but like anything it doesn't make a huge difference. As before buy monohydrate and preferably creapure brand.


    http://www.bodybuilding.com/fun/layne13.htm

    covers the basics.

    Thanks Hendrix, I was reading through to see if anyone was going to get to this. The only minor benefit creatine has in recovery is that it is a volumizer, meaning it increased water and nutrient flow to the muscle tissue. That aids the whole recovery process slightly but you likely will not notice any difference. BCAA, are contained in all the protein your eat. As Matt, Dan and several others have said, you will do fine just by insuring you get adequate protein in your diet.

    The benefit to BCAA supplementation is very marginal and the expense is high. Cost to value ratio in extreme negative for most of us. The guy at GNC was operating in his best interests not yours.

    Thanks, I believe from what all of you have said. Right now I just need to use the creatine for a "better" "more intense" workout. If I want to build mass later( once I've reached goal weight) then supplement with protein if needed?
  • JMTaucher
    JMTaucher Posts: 17 Member
    Unless you're looking to looking to get into weightlifting/bodybuilding seriously or are a competitive athlete don't worry about creatine, BCAA's, etc. A good general protein powder will be great. I was looking for a non-dairy/whey, non-soy solution and came across a plant-based protein powder that's surprisingly good (and affordable).

    http://www.amazon.com/Lifetime-Basics-Protein-Vanilla-18-52-Ounces/dp/B003O1TRZ6

    They have a "greens" version somewhere as well if you're interested.
  • kiachu
    kiachu Posts: 409 Member
    Unless your doing something high performance I don't see the point is buying creatine or any supplements, sounds like you just want to lose weight and look leaner. Just eat the foodz.

    I buy my protein from Kroger/Walmart. BodyFortress Whey Isolate, 25.00 for a big tub. I'm lactose intolerate. The regular whey is like 20 bucks.

    But I only use 2 scoops a day. One post workout and another in my greek yogurt for my last meal of the day. I get about 200-250 grams of protein a day, the majority is from food.
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