Creatine vs. protein: Which is better for muscle building?

Gyms and workouts can only take you so far on your fitness journey. The secret sauce lies in the nutrients that you feed your body while you’re keeping up with proper exercise. When you’re hitting the gym, lifting heavy, and still dissatisfied with your muscle gains – it might be possible that you aren’t taking the right supplements. The right supplements are the kind of magic pills that can support your muscle-building journey in a big way.

Protein and creatine are two of the most popular supplements you can add to your diet that will help in your muscle growth. However, the two aren't interchangeable. While protein is a macronutrient that helps build muscle tissue, creatine naturally occurs in the human body and helps increase muscle mass and boost athletic performance.

How does creatine help in muscle growth?

Creatine aids in the production of adenosine triphosphate, or ATP. That's the body's main source of energy for crucial functions, including powering muscle contraction and release, the transmission of electrical impulses along the nerves and the synthesis of protein for tissue maintenance and repair.

As per Harvard Health, creatine supplementation does not build muscle. However, creatine supplementation along with regular resistance training and a well-balanced diet may offset age-related sarcopenia. Sarcopenia is the loss of muscle mass and power that happens as we grow older, but also occurs when muscles are inadequately activated, such as after an injury.

When you exercise, you create micro-tears in your muscle fibers. As you recover, the micro-tears in your muscle fibers heal, and your muscles get stronger. In addition to providing more energy and helping to increase muscle growth, creatine helps in speeding up muscle recovery.


How does protein help in muscle growth?

Protein is crucial for muscle growth because it provides the building blocks (amino acids) necessary to repair and rebuild muscle tissue damaged during exercise. Adequate protein intake, especially when combined with resistance training, helps increase muscle mass and strength.


Here's how:

Muscle protein synthesis (MPS): Resistance training, like lifting weights, creates microscopic tears in muscle tissue. Protein provides the amino acids needed to repair these tears and build new muscle fibers, a process called MPS.

Building blocks: Proteins are made up of amino acids, which are essential for various bodily functions, including muscle growth and repair.

Amino acid availability: Adequate protein intake ensures the body has enough amino acids to support muscle growth and repair.

Positive net protein balance: Muscle hypertrophy (enlargement) only occurs when there's a positive net protein balance, meaning the body takes in more protein than it breaks down.

Optimizing protein intake: Consuming protein evenly distributed throughout the day and in adequate amounts can optimize MPS.

Age-related muscle loss: Protein intake is also important for maintaining muscle mass as we age and to prevent age-related muscle loss (sarcopenia).



The bottom line:

For optimal muscle growth, both creatine and protein are beneficial, but in different ways. While protein is fundamental for muscle growth and repair, creatine supports the process by improving workout performance and energy production.

Both supplements are valuable, and the best approach is often to use them together, especially if muscle growth and overall fitness are your goals.

Therefore, the best approach is often to combine both, as they complement each other.

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