Tag: protein
February 27, 2023

Is Creatine Usage Safe and Effective For Adults 50 and Over?

In a meta-analysis of Randomized controlled studies, Chilibeck et al. discovered that creatine usage coupled with strength training in adults 50 years of age and older was practically harmless. Of the 720 or so participants across twenty-two studies, only 4 studies mentioned gastrointestinal discomfort. Two studies mentioned muscle cramping. There were no reports of liver or kidney disfunction in any of the participants. The good news or positive takeaway for those 50 years of age and older was lean muscle tissue, as well as lower and upper body strength did increase. This is proof that a physical activity like resistance training can be improved with creatine supplementation. The results of this study are valuable to many weightlifters including myself, as I am about to turn 51 on February 1. 

Kent Sahlin’s paper on Muscle energetics during explosive activities and potential effects of nutrition and training provides insight on the value of creatine supplementation during high intensity exercises lasting up to six seconds. This finding further proves the positive effects creatine has on strength training but also demonstrates high value in short sprints such as the 40m dash, as well as track and field events such as the high jump, long jump and discus throw. All of which take place in under six seconds in most cases. There is some evidence that creatine supplementation does increase body weight by up to 2% so athletes should keep this in mind when considering use of creatine. Increased body weight can slow athletes down in running events. 

Lastly, there seems to be no adverse effects when consuming creatine according to the Journal of the International Society of Sports Nutrition. The organization looked at twelve different markers from kidney and renal disease associated with creatine to adolescent use of the supplement to dehydration and muscle cramping and found none of it to be true. This is great news for athletes who want to use creatine to boost anaerobic performance and improve recovery. However, I would be careful using the supplement if I had to make weight like one has to do in boxing or wrestling. There does appear to be some water retention that takes place because of using the supplement. 

References

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 1–17. https://doi.org/10.1186/s12970-021-00412-w

Chilibeck PD, Kaviani M, Candow DG, & Zello GA. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 8, 213–226.

Sahlin, Kent. (2014). Muscle energetics during explosive activities and potential effects of nutrition and training. Sports Medicine, 44, 167-173.

Preston Ray No Comments , , ,
March 1, 2022

Protein For Muscle Growth: What You Didn’t Know

In my nearly 11 years of personal training, I can’t think of a topic that has been more widely discussed than the relationship between protein and muscle. I would even go as far as saying that protein is THE most highly regarded nutrient in all of strength training.

And yes, protein is a vital macronutrient for your overall health, but its scope/benefits go far beyond building muscle. In fact, protein has less to do with muscle growth and more to do with recovery.

Protein helps repair bodily tissues and cells, but it also helps with the growth and maintenance of skin, hair, and nails. Additionally, it is used to boost our immune system and fight off diseases, such as diabetes.

Additionally, it helps build healthy bones, reduce blood pressure, and unbeknownst to many, optimize hormones, regulate enzymes, and stabilize insulin. It is for THESE reasons that I want you to think of protein as helping muscles recover more so than helping them grow.

By now you are probably wondering what the most effective way is to increase muscle mass and how much protein you should consume daily. Well, in short, it depends.

For starters, we must first consider how physically active you are. Next, we consider factors such as age, weight, height, training intensity, and whether you are interested in maintaining muscle mass or increasing it. All this information will not only tell you how much protein you need to consume, but also how much fat and carbs as well.

Ultimately, we need to be able to determine how much energy you are consuming and how much you are expending before we can determine caloric intake. And while Indirect Calorimetry (the measure of oxygen consumed and carbon dioxide expelled) and Direct Calorimetry (the amount of heat produced by the body during exercise) are the best ways to determine caloric intake, they are advanced procedures that many don’t have access to.

But don’t worry, if you are interested in finding out this information, you can do so by using a nutrition calculator like I did. All you have to do is go to either https://www.precisionnutrition.com/how-to-count-macros or https://www.verywellfit.com/how-to-calculate-how-much-protein-you-need-3955709 and you will be able to get your numbers easily and effectively in minutes. I used both calculators and I got back roughly the same number.

Lastly, please remember that the best way to build muscle is to perform weightbearing exercises like walking, running, dancing, and lifting weights. Spend more time strength training and less time fretting over protein and you will see a drastic change in your muscle mass and metabolism. And always, remember, protein is more about muscle recovery and overall health and less about muscle growth.

Preston Ray No Comments , , ,
flat lay photography of three tray of foods
February 22, 2022

Complementing Proteins vs. Supplementing Proteins

If you are vegan, vegetarian, or even eat meat like me, and want to drastically reduce your intake of saturated fat, you may be wondering how you’re going to satisfy your body’s amino acid requirements without consuming animal protein. No worries, I have a plan for you.

In the world of proteins, it is important to note that your body needs both essential and non-essential amino acids to function at its highest level. Essential amino acids are the ones you must consume in your diet. Non-essential amino acids are the ones your body makes naturally.

When you eat the muscle tissue of an animal, you are essentially eating yourself. The more protein we eat that is the same as our body, the higher the quality. These proteins are labeled “complete proteins.” Plants on the other hand do not have the same protein as the ones in our body so therefore they are labeled “incomplete proteins.”

To expand on this, complete proteins contain all of the essential amino acids, where incomplete proteins lack at least one. All forms of animal proteins just so happen to be complete.

Many cultures have been able to make complete proteins by combining two incomplete proteins. This process is called “complementing proteins.” A couple examples are rice and beans and tabouli salad. If you were to just eat the beans or just eat the grains, you would not be getting the full array of amino acids. But as soon as you mix the two, you do.

There is a caveat to this, though. The old school thought process was that you need to combine incomplete proteins together in meals to get the benefits. However, it has now been shown that you can have them at any time throughout the day. As long as you consume various incomplete proteins within 24 hours, your needs will be met.

You also have the option of “supplementing proteins.” When you supplement proteins, you mix an incomplete protein with a complete protein. Examples include macaroni and cheese and cereal and milk. In both cases, you mix an incomplete protein (in this case the grain) with a complete protein (the dairy product). Adding meat to a veggie stir fry is another example of supplementation.

So, there you have it. Whether you are a meat eater or a non-meat eater you can still get all the amino acids you need to thrive by supplementing or complementing. Either way, your body will thank you and allow you to live your best life.

Preston Ray No Comments , ,
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