What Muscles Does a Bench Press Work?
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Protein powder is a popular nutritional supplement used to increase overall levels of protein intake throughout the day. Protein comes in different types and means of manufacture, some examples as follows: Whey Protein, Casein Protein, Beef Protein, Egg Protein, Pea Protein, and Rice Protein.
Protein concentrates – extracted from whole foods using heat and acid or enzymes. These usually contain around 60-80% protein with the remainder being 20-40% fats and carbs. Usually the cheapest form.
Protein isolates – Additional filtering removes more fat and carbs. Isolates contain around 90-95% protein. This purer form of protein means you’re getting more protein for the calories consumed and easier digestibility. More expensive than concentrate.
Protein hydrolysates – Further heating with acid or enzymes, breaks the bonds down even further (which means it’s been pre-digested). This makes it even purer and digested even easier than the two above types. Protein hydrolysates is by far the most expensive of the three types.
Creatine is another popular nutritional supplement which is an amino acid found naturally in the body. Around 95% of creatine is found in the skeletal muscle, is ingested by the food we eat but can also be created in the liver from a mix of other amino acids.
All types of creatine pretty much do the same thing, but they differ in terms of composition, effectiveness, and solubility. The types are as follows: Creatine Monohydrate, Micronized Creatine, Creatine Ethyl Ester, Creatine Serum Effervescent, Creatine Citrate, Tri & Di Creatine Malate. The most popular are Creatine Monohydrate and Micronized Creatine, which is essentially Creatine Monohydrate that has undergone further refinement to enhance absorption. The way creatine works, is that it transforms a substance called ADP in the body to a substance called ATP. ATP is the bodies energy source. After eating a meal, the macronutrients (carbs, protein, fat) are oxidized (combines with oxygen) in order to produce ATP. ATP is used in our workouts for high intensity workouts, once used, it converts to the original substance, ADP. Creatine helps convert the ADP back into ATP, meaning more energy for a longer, harder workout.
Mixing creatine with protein powder is safe and has been shown to have no adverse side effects. Both are absorbed and utilized when needed by the body. During exercise, creatine supplements restore depleted reserves and supports immediate energy production to boost your overall athletic performance. After a workout, when your muscle tissues are broken down, whey protein can help with recovery by repairing and replenishing your muscle. By combining both supplements you get the benefits of the two to reach your goals.