Choose between Creatine and protein It has sparked controversy among women over 50 who are interested in it Strengthen your muscles and improve post-workout recovery He practices.
The popularity of these supplements responds to the desire to maintain independence and physical performance over time. However, the information available can generate confusion, so experts are consulted before protection Scientific evidence makes Emphasize the importance of seeking professional guidance before making decisions.
the Creatine It is a compound produced naturally by the liver, pancreas, and kidneys. Although it can also be combined through the consumption of meat, seafood or nutritional supplements.
Albert Mathenyexplained a registered dietitian and co-founder of SoHo Strength Lab protection Which These nutrients are involved in generating muscle energyProven to be particularly beneficial in high-intensity, short-duration activities. “Creatine can improve muscle strength, but also recovery,” Matheny said.
Stephen K. MalinAssociate Professor at Rutgers Robert Wood Johnson Medical SchoolHe explained that creatine is stored in the muscles in the form of phosphocreatine. This compound helps increase and maintain adenosine triphosphate (ATP), the main source of energy for muscle contraction. Nutritional supplements allow you to increase these energy reserves and benefit physical performance.
Various research supports these effects. A recent study published in Current developments in the field of nutrition Show it Cyclists supplementing with creatine improved their sprint times. Moreover, the scientific review of Journal of the International Society of Sports Nutrition This supplement has been confirmed to enhance performance in older people.
When consumed as directed, Creatine is safe. However, Malin warned that it can cause fluid retention, dehydration, bloating, and gastrointestinal or muscular discomfort, especially during the so-called “loading phase.” Higher doses are consumed at the beginning of treatment.
the protein It is necessary for muscle development and repair. According to Matheny, amino acids — the building blocks that make up protein — are essential for muscle health. “Protein helps with recovery and strength,” he explained It is only effective if accompanied by regular training.
Chaney also noted that as one ages, protein needs increase slightly, which prevents loss of muscle mass. “In general, protein needs are increasing, which is important to know.”
In addition to strength, protein promotes overall health. Analysis in Annals of internal medicine It was revealed that patients with low muscle mass had more complications, longer hospital stays, and lower recovery rates. Likewise, the American Journal of Clinical Nutrition Adequate protein intake is associated with a greater likelihood of healthy aging.
Because of its satiating potential, it’s rare to exceed protein intake with food, Matheny noted. The excess that the body does not use turns into fat and can promote weight gain. next to, Some protein supplements contain additives that cause digestive discomfortThis is why I recommend resorting to plant proteins in cases of allergy or intolerance to dairy products.
Experts recommended combining both nutrients first with food. In case of deficit, evaluate the option of supplementation. Most women over the age of 50 can take three to five grams of creatine per day under medical supervision. The basic recommendation for protein is 0.8 grams per kilogram of body weight, although active people need between 1.2 and 1.5 grams.
The quality of nutritional supplements varies greatly. Kenton Fiebela physician at Cedars-Sinai Orthopedics, previously confirmed protection: “There are many supplements available, and quality can vary.” That’s why I insist on it Consult a specialist or nutritionist before starting creatine or protein.
Chaney stressed that a doctor can determine interactions with medications. Feibel added that consultation helps in adjusting the appropriate dose. Matheny concluded that both options are useful and it is not necessary to limit yourself to just one option.
Medical advice is necessary before any new supplement. Provides both creatine and protein Benefits for strength and muscle recovery For women over 50 years of age, they can be used together to achieve better results, always under the supervision of a health professional.