Working out the effects of creatine and whey protein

My future brother-in-law resembles a gorilla: hulking shoulders, shambling walk and jacked forearms. How does he do it? I refuse to give credit to his long hours in the gym. No, it must be the creatine, the whey protein and trillions of protein powders mixed with skim milk.

Creatine is a molecule synthesized from the amino acids arginine, glycine and methionine. Its chemical name is methyl guanidine acetic acid. The body takes up most creatine when ingesting meats, fish, nuts, dairy and egg products, but we also synthesize it if we do not consume enough.

Creatine is found in skeletal muscle, where its main purpose is to help produce of energy. Adenosine triphosphate (ATP) is a molecule in the body responsible for transporting chemical energy through cell systems. Energy is lost through the release of a phosphate molecule, and the molecule is downgraded to adenosine diphosphate (ADP).

The creatine in our bodies is stored as creatine phosphate, and assists in the transfer of energy by supplying ADP with a phosphate, turning it back into ATP so that it can produce more energy.

So creatine gives you a lot of energy. It's easy to see that when you have more energy, your workouts will last longer, you'll work harder and your muscles will get bigger. The more energy you have, the more time you can spend building up the guns.

Secondly, when creatine is stored in muscle, the muscle will become "super-hydrated." The water flow through the muscle increases and the muscle cells hold more water. According to Muscle Marketing USA, the more volume a muscle has, the more it will promote the synthesis of protein and deter protein breakdown.

Creatine's third benefit is that it helps delay muscle soreness after a long workout. Muscle fatigue after a workout is caused by lactic acid buildup. During the breakdown of stored glucose, lactic acid may be produced during fermentation if the muscle cell isn't supplied with enough oxygen. The burn after a sprint is actually caused by the hydrogen ions released by lactic acid.

When creatine phosphate donates its phosphate to ADP to help produce energy, it consumes many hydrogen ions in the process. By doing so, it acts as a buffer to the lactic acid circulating the cell, and reduces the soreness and fatigue felt in long workouts.

A construction worker friend once told me that creatine makes your muscles feel "itchy." He compared the feeling to a somewhat mild case of the sensation of your feet falling asleep. He said that the only way to make that feeling go away was to work out. So creatine thinks ahead - it makes you itch to work out, gives you the energy so that you can and makes sure you don't get sore!

Creatine is an essentially safe dietary supplement with limited side effects that are rare and generally harmless. Obviously, there will be significant weight gain, although this is mostly water weight in your muscles, and the new muscles you're growing.

Another side effect is dehydration, since your muscles suck the water out of you. Watch out for muscle cramps and gastrointestinal problems like diarrhea. However, these effects are not credited by the FDA and should not occur if directions are followed.

Whey protein is less multi-faceted. It is only what it is: protein. Whey protein powder is protein from cow's milk, which consists of two proteins: caseins and whey protein.

Whey proteins will help build muscle and keep you healthy. They contain all the essential amino acids, which cannot be synthesized by the body. Leucine is an important one of these because it acts as a promoter of muscle synthesis and growth.

Whey protein contains high amounts of branched chain amino acids. Branched chain amino acids are metabolized right into muscle tissue. According to the Whey Protein Institute, they are "the first ones used during periods of exercise and resistance training."

For those of you trying to lose fat and build muscle, whey protein might be the best way to go. Whey protein isolate is pure protein with no fat or carbohydrates. Digesting protein takes more energy than digesting other foods, so you'll burn calories just eating it.

Whey protein also releases appetite-suppressing hormones. But, at the same time, you won't be malnourished even if you don't eat as much, since it contains the amino acids essential in a daily diet. Nonetheless, plan your meals wisely, or consult a nutritionist.

Please, dear future brother-in-law and all other athletes, remember that creatine is not a replacement for normal meals or sugar and whey protein is not a replacement for a normal healthy diet. These are supplements to a healthy diet, and they have the best effect when taken in regulated doses in conjunction with a balanced food plan.

Some studies have indicated that too much creatine can induce muscle breakdown, so follow the directions on the back of the powder barrel. Enjoy the weight room!