Should I use protein powder or creatine? What brand is best?
Whether you use protein powder or not depends on your other sources of protein and your daily needs (click here for our protein blog post). So, if you are targeting 0.8 grams per pound of body weight for protein intake and you are getting that from varied dietary sources, then you do not need to supplement with protein powder. If you are targeting a high protein intake and are not getting there with diet, then protein powder is a great option for you. Just be sure - as with everything you put into your body - to avoid a bunch of artificial sweeteners and other processed ingredients!
Example: My goal is building muscle and power and I am a 55-year-old man. I target 2 to 2.5 grams per kilo of body weight for my daily protein intake. I am 6’3” and I weigh 190 pounds, which is 86 kg. So, I need about 170-210 grams of protein per day. If I have 40-50 grams of protein per meal and 20 in a snack or two, then I need to use 2 scoops of Naked Nutrition Chocolate Whey Protein Powder for an added 25 grams of protein before my workout. I use Naked Nutrition because it does not have any artificial ingredients, including no artificial or non-caloric sweeteners. (Click here if you would like to know why these are terrible for you). There are great unflavored and vegan options at Naked Nutrition as well.
The answer for creatine is clear. We recommend creatine monohydrate for all of our active patients unless they have major reasons not to take it (kidney disease, liver disease, or high blood pressure). I use Naked Nutrition for this as well, but there are many similar and effective options. Studies have shown that it is beneficial for anyone who is exercising regularly and it is especially important for those of us who want to maintain muscle mass. Creatine helps you build muscle mass and recover more quickly. It is inexpensive and very safe to take. Using myself in the example above, I add 5-10 grams of creatine to my protein shake listed above. Lighter, less active people are probably better off using 3-5 grams per day.
Interestingly, creatine isn’t just for muscles. If you take it daily for long periods of time, it likely increases bone density. Maybe even more importantly, creatine has been found in studies to support focus and brain health. We love the Huberman Lab podcast, by the Stanford neuroscientist Andrew Huberman, Ph.D. He takes 5 grams in the morning and 5 grams after working out daily, but he states that he takes it primarily for how it supports his brain and, “the networks that generate focus and concentration.”
Research suggests creatine may improve cognitive processing, especially after exercise or sleep deprivation. One study found creatine may improve short-term memory, intelligence, and reasoning. Creatine monohydrate is safe to use in older adults. Creatine in conjunction with moderate- to high-intensity exercise in an aging population improves skeletal muscle health and the ability to perform daily activities.
As always, if you are not a patient of ours, consult your doctor to determine if changing your diet, exercise, or supplement regimen is safe and appropriate for you.