Right then, fancy getting the lowdown on protein and creatine? If you're just starting out with supplements or dipping your toes into the world of nutrition, these two are often the talk of the town. You might be wondering, "Do I need more as I get on a bit?" or "What if I'm really pushing myself at the gym?" Let's have a proper look, shall we?

Too busy to read our protein and creatine deep dive? Hit play for the podcast lowdown.

Cracking the Code: Creatine and Protein Powder for Beginners

1. The Basics:

Creatine and protein powder? They're two of the most popular and well-researched bits of kit in the fitness world. Think of creatine as your quick-burst energy booster for those intense workouts, while protein powder is your trusty sidekick for building and mending those hard-working muscles. This guide is here to help you if you're new to all this and you're keeping reasonably active. We'll tackle how much you should be taking, whether you need to tweak things as you get older, the good they can do at different stages of life, and if there are any bits to watch out for. This is all based on what the clever boffins and experts reckon, so you can be sure you're on the right track.

Getting to Grips with Creatine:

What it is and what it does for you:

Creatine is something your body makes naturally - it's a bit of a chemical compound made from three amino acids. Your liver, pancreas, and kidneys are the ones doing the work. Most of it ends up in your muscles (about 95%), with a little bit hanging out in your brain and, well, the fellas' bits. On average, you knock out about a gram of it a day, and you usually get a similar amount from your grub.

Now, its main job is to help you quickly get some oomph - that's in the form of something called ATP, which is your cells' main energy source, especially when you're doing short, sharp bursts of effort. When you're going at it hammer and tongs, you burn through ATP pretty fast, and that's where creatine phosphate (a souped-up version of creatine) steps in to help make more ATP. By having more of this creatine phosphate available, you can produce more ATP, which means you can go harder for longer in things like lifting weights or sprinting.

A bloke weighing around 11 stone usually has about 120 grams of creatine tucked away in his muscles, but you could potentially store up to 160 grams. If you're eating a typical diet with 1-2 grams of creatine a day, your muscle stores are probably only about 60-80% full. Taking creatine supplements aims to top these stores up by another 20-40%, making sure your energy system is primed for those high-intensity bits. So, if your diet or natural production isn't quite cutting it, supplements could really give you a boost.

Where you find it in your food:

The best places to find creatine in your diet are animal products, especially red meat (like beef and lamb) and seafood (think salmon and tuna). If you're on a standard diet, you're probably getting about 1-2 grams a day. Now, if you're a vegetarian or vegan, you're likely to have lower levels of creatine because you're not eating these main sources. To get a decent amount through diet alone, you'd have to eat a mountain of meat and fish, which isn't exactly practical or appealing for most people. This means that if you're not eating animal products, supplements could be particularly helpful in getting your creatine levels up to scratch.

How Much Creatine Should Beginners Take?

General advice on daily amounts (including if you should do a 'loading phase'):

The usual recommendation for keeping your creatine levels topped up is 3-5 grams a day. This is generally spot on for beginners and those who are moderately active to see the benefits. Some folks like to kick things off with a "loading phase," where they take a higher dose - around 20-25 grams a day, split into four 5-gram servings - for about 5-7 days. The idea here is to quickly fill up your muscle creatine stores. After that, you'd drop down to the 3-5 grams a day to keep them topped up.

However, you don't have to do a loading phase. Another perfectly good way is to just start with the regular 3-5 grams a day. This will gradually get your muscle creatine stores up to full over about 3-4 weeks, so you'll end up in the same place. Many experts reckon this "no-loading" approach is the simplest and most effective. While a loading phase might give you slightly quicker results, it can sometimes lead to a bit of a dodgy tummy for some people. So, for newbies, just sticking to a consistent daily dose is probably the easiest and most comfortable way to go.

Working out your dose based on your size:

While 3-5 grams a day works for most beginners, some guidelines suggest tweaking the dose based on how much you weigh. One common idea for a loading phase is to take 0.3 grams of creatine for every kilogram you weigh for 5-7 days, followed by a maintenance dose of 0.03 g/kg a day. So, if you weigh 80kg (that's about 12 and a half stone), you'd take 24 grams a day during loading and then 2.4 grams a day to maintain.

There's also a simpler weight-based suggestion: if you're under 8 and a half stone, 3 grams a day; between 8 and a half and just over 15 and a half stone, 5 grams; and if you're heavier than that, 8 grams a day. It's also worth noting that bigger, more muscular athletes might need a bit more - maybe 5-10 grams a day - to keep their creatine levels spot on. These weight-based ideas suggest that if you're significantly bigger, you might benefit from a slightly higher creatine intake to make sure your muscles are properly saturated. But for most beginners who are around average size, the standard 3-5 grams should do the trick.

When's the best time to take it (before or after your workout, or on rest days)?

The clever folks who've done the research say that the exact timing of your creatine dose in relation to your workout (whether you take it before or after) doesn't really make a massive difference to how much your muscles take it up or the benefits you get, as long as you're taking it consistently every day. However, some newer bits of research hint that there might be a slight edge to taking it after you've exercised for getting the most out of muscle loading and performance gains. For example, one study showed better improvements in lean muscle and body composition when creatine was taken after a workout.

Fitness gurus reckon that the most important thing is to just get into a daily routine of taking it at a time that suits you best. On the other hand, some experts suggest taking it both before and after workouts to really maximise the potential benefits, while others think post-workout is slightly better. Once your muscle creatine stores are full up from taking it regularly, the exact timing becomes less of a big deal. It's important to keep taking your maintenance dose even on your rest days to make sure your muscle creatine levels stay topped up. Also, your muscles are better at taking up creatine when there's insulin around, so having it with a meal or drink that contains carbs and protein can help. For beginners, just getting into a habit of taking it daily, ideally around your workout times for a potential extra bit of benefit, and maybe with a meal, is a good way to go.

How Much Protein Powder Should Moderately Active Adults Take?

General advice on how much protein you need daily based on how active you are:

For the average adult who isn't doing a lot of exercise, the recommended daily intake is around 0.8 grams of protein for every kilogram they weigh. However, if you're moderately active, you'll need a bit more - generally between 1.0 and 1.3 grams of protein per kilogram of body weight per day. One study from 2016 specifically recommended 1.3 g/kg for moderate activity levels. The folks who put together the Dietary Guidelines for Americans reckon that protein should make up about 10-35% of your total daily calories. And organisations like the American College of Sports Medicine and the Academy of Nutrition and Dietetics suggest even more for active people - between 1.2 and 2.0 g/kg - to help with the demands of exercise and keep your muscles in good nick. So, the more active you are, the more protein you generally need to help repair and build muscle.

How to work out your own protein needs based on your weight:

To figure out how much protein you need each day, first you need to know your weight in kilograms. If you only know it in pounds, just divide that number by 2.2. Once you've got your weight in kilos, multiply it by the recommended protein intake per kilo for your activity level. So, if you're moderately active, aim for that 1.0 to 1.3 grams of protein per kilo. For example, if you weigh 75 kilograms (that's about 11 and a half stone) and you're moderately active, you're looking at needing between 75g x 1.0g/kg = 75 grams and 75g x 1.3g/kg = 97.5 grams of protein a day. Working it out like this gives you a much more accurate idea of what you need compared to just a general suggestion.

How protein powder can help you meet your daily needs:

Protein powder is a handy supplement that can help you easily bump up your daily protein intake. It can be particularly useful for moderately active folks to help them meet those higher protein needs, especially after a workout to help your muscles recover and grow. It's also a good option if you can't easily get enough protein from whole foods. While protein powder is a great tool, it's worth remembering that the Academy of Nutrition and Dietetics recommends a "food first" approach, meaning most of your protein should come from proper, unprocessed food. When you're choosing a protein powder, try to go for ones that are low in added sugars and unhealthy fats, and ideally ones that have been tested by a third party to make sure they're good quality. Generally, aiming for around 15-30 grams of protein per meal is a good way to optimise muscle protein synthesis. Protein powder can be a convenient way to top up your meals and snacks to hit these targets.

How Age Affects Creatine Dosage:

Things to think about for teenagers and young adults:

Creatine is quite popular with teenagers and young adults who are into sports and fitness because it's thought to boost strength and build lean muscle. However, major medical bodies generally don't recommend it for anyone under 18. This is mainly because there hasn't been a lot of research into the potential long-term effects on this age group.

Despite these concerns, some studies have looked at creatine in young athletes and found some potential benefits for performance. They've looked at similar loading and maintenance plans as adults (like 20 grams a day loading followed by 5 grams a day maintenance). But even with these potential upsides, it's generally best to be cautious, especially before puberty is complete, as we don't fully understand the long-term effects. The International Society of Sports Nutrition (ISSN) takes a slightly more relaxed view, saying that creatine might be okay for young athletes who are doing serious, supervised training, eating well, know how to use creatine properly, and stick to the recommended doses. Even so, most medical advice is still to be careful with creatine in adolescents.

Advice for older adults (55+), focusing on keeping muscles strong and fighting muscle loss:

Creatine can be really helpful for older adults (55 and over) because it can help them keep and build lean muscle, which is important for fighting age-related muscle loss (sarcopenia). Older folks might even see similar or better improvements in their muscle creatine levels after taking supplements compared to younger people, possibly because they start with lower levels or their muscle physiology changes with age.

Research has shown that when older adults take creatine supplements (often a loading phase of 20 grams a day for 5-7 days followed by 3-5 grams a day, or sometimes just a consistent 5 grams a day) and do resistance training, they can see significant improvements in muscle mass, strength (both upper and lower body), and how well they can do everyday tasks. Some studies have even shown that older women who took creatine (5 grams a day) without even doing resistance exercise saw less muscle loss, although other studies with lower doses didn't have the same results. This suggests that creatine can be a valuable tool for older adults in slowing down the effects of aging on their muscles, especially when they're also keeping active with resistance training.

How Age Affects Protein Powder Intake:

How much protein you need at different adult ages:

The general recommended daily amount of protein for adults aged 19 to 70 and older is 0.8 grams per kilogram of body weight per day. This usually works out to be around 56 grams a day for men and 46 grams a day for women in this age range. However, it's important to remember that these are just the minimum amounts to stop you from being deficient, and how much protein you actually need can vary a lot depending on things like how active you are, your overall health, and your age itself. Some research suggests that you might need slightly more protein after the age of 30 compared to when you're younger (18-30). So, while the general recommendation gives you a starting point, it's often better to think about your own individual circumstances.

Why older adults need more protein to fight muscle loss:

Many experts on aging and nutritional guidelines recommend that older adults, generally those over 65, should aim for a higher daily protein intake than the standard recommendation to help prevent or slow down age-related muscle loss (sarcopenia). Some guidelines even suggest increasing protein intake from around the age of 40-50 to get ahead of this muscle loss. Recommendations for older adults usually fall in the range of 1.0 to 1.2 grams of protein per kilogram of body weight per day. Some experts even suggest a higher range of 1.2 to 2.0 g/kg a day for those over 65. This increased need is partly because older muscles become less responsive to the muscle-building signals of protein compared to younger muscles - this is called anabolic resistance. To overcome this and effectively stimulate muscle growth, it's often recommended that older adults eat more protein per meal, typically around 30-35 grams.

7. What are the Benefits of Creatine at Different Ages?

For younger adults (muscle strength, power, performance):

Creatine is a really effective supplement for younger adults, especially if they're into sports and fitness activities that need short bursts of high intensity. Loads of studies have consistently shown that taking creatine, especially when you're also doing resistance training, leads to significant gains in muscle strength, power, and lean body mass. It can improve how well you do in things like weightlifting, sprinting, and jumping. Plus, creatine can help your muscles last longer during repeated high-intensity efforts and help you recover faster between sets and workouts.

For older adults (muscle mass, strength, potential brain benefits):

In older adults, creatine supplementation offers several potential benefits, particularly when combined with resistance exercise. Research has shown it can help increase muscle mass and strength, which is crucial for fighting sarcopenia and staying independent. Studies have shown improvements in physical performance tests, like the sit-to-stand, indicating better lower body strength and function. What's more, some research suggests that creatine might have brain benefits in older adults, including improvements in short-term memory and reasoning skills. It might also help reduce both mental and physical tiredness in this age group. These findings highlight that creatine could be a valuable supplement for promoting healthy aging and maintaining both physical and mental function in older adults.

What are the Benefits of Protein Powder at Different Ages?

For muscle growth and repair in younger adults:

Protein is a vital nutrient that plays a key role in muscle protein synthesis - that's the process of building and repairing muscle tissue, especially after you've been exercising. For younger adults who are actively doing resistance training or other exercises to build muscle, getting enough protein is crucial. Protein powder is a convenient and easily digestible source of high-quality protein that you can easily have after a workout to help your muscles recover and grow. If you consistently get enough protein, possibly with the help of protein powder, you can see increases in lean muscle mass, better muscle strength, and an improved overall body composition over time.

Its role in keeping muscle and overall health good in older adults:

Keeping enough muscle mass is really important for older adults to maintain their quality of life, independence, and overall health. As people get older, their ability to build and maintain muscle tends to decrease, making it even more important to get enough protein to fight sarcopenia. Protein powder can be a handy and easy way for older adults to meet their often higher protein needs, especially if they don't have a big appetite or find it hard to eat enough protein from whole foods. Getting enough protein in older age not only helps keep muscles healthy but also plays a crucial role in maintaining a good immune system, strong bones, and helping you recover from illnesses or injuries.

What are the Potential Risks and Side Effects at Different Ages?

Common side effects of creatine (dehydration, tummy trouble) and who they might affect:

The most commonly reported side effect of creatine is weight gain, mainly because it initially causes your muscles to hold onto more water, followed by a potential increase in lean muscle mass if you keep using it and training. For many people trying to build muscle, this weight gain is actually what they're after. Some folks might get mild tummy issues like bloating, an upset stomach, or muscle cramps, especially during the initial loading phase if they choose to do one. However, the old worry that creatine causes dehydration and muscle cramps has largely been proven wrong by science. In fact, there's some evidence that creatine might even help protect against dehydration. These side effects are generally mild and tend to be temporary for most healthy people of all ages when they take creatine at the recommended doses.

Potential risks of too much protein (kidney strain) and who needs to be careful:

Eating very high amounts of protein for a long time, especially more than 2 grams of protein per kilogram of body weight per day, has been suggested to potentially cause digestive issues, put a strain on your kidneys, and even lead to vascular problems in some individuals. Too much protein can make your kidneys work harder to filter out the waste products, which might be a worry for people who already have kidney problems or are more likely to develop them. However, for healthy folks with normal kidney function, research generally shows that protein intakes within the recommended ranges for their activity levels are safe and don't pose a big risk to their kidneys. Some studies have even suggested that long-term protein intakes above 3.0 g/kg per day might be safe for healthy, active people. Older adults might be more likely to have underlying kidney issues, so it's a good idea for them to be particularly mindful of very high protein intakes and have a chat with a healthcare professional if they have any concerns.

Specific warnings or when certain age groups should steer clear (e.g., creatine for teens):

As we mentioned earlier, it's generally not recommended for anyone under 18 to take creatine supplements by major medical and sports medicine organisations because we don't have a lot of information about its long-term safety and how it might affect growth and development in this age group. If you have pre-existing kidney disease, you should avoid or be extremely careful with creatine and only use it if a healthcare professional says it's okay, as it could potentially make your condition worse. Creatine might also worsen mania in people with bipolar disorder, so it should be used with caution if this is the case. There's also some evidence that mixing creatine and caffeine might make symptoms worse for people with Parkinson's disease. And kids who have known problems with how their body processes creatine should only use supplements under strict medical supervision. These specific warnings highlight how important it is to think about your individual health and age when you're considering taking creatine.

What the Experts Say:

A quick rundown of guidelines from organisations like the International Society of Sports Nutrition (ISSN) and the Academy of Nutrition and Dietetics on using creatine and protein powder:

International Society of Sports Nutrition (ISSN): These guys reckon that creatine monohydrate is the most effective nutritional supplement out there for athletes wanting to boost their high-intensity exercise performance and build lean muscle during training. They say it's not only safe but might also help prevent injuries and manage certain medical conditions when used properly. They usually suggest a loading dose of about 0.3 grams per kilogram of body weight per day for 5-7 days (typically 20-25 grams a day split into a few doses), followed by a maintenance dose of 3-5 grams a day. Alternatively, you can just start with the 3-5 grams a day to gradually saturate your muscles over 3-4 weeks. The ISSN also thinks creatine is acceptable for younger athletes who are doing serious, supervised training, eating a balanced diet, know how to use it properly, and stick to the recommended amounts.

Academy of Nutrition and Dietetics: These folks recommend a daily protein intake of 0.8 grams of protein per kilogram of body weight for adults. They suggest more for athletes and regular exercisers, ranging from 1.2 to 2.0 grams per kilogram a day, to help repair, build, and recover muscles. The Academy emphasises getting most of your protein from good quality, whole foods first. They also point out that older adults might need more protein, around 1.5 g/kg a day, to help maintain lean muscle. The Acceptable Macronutrient Distribution Range (AMDR) for protein is 10-35% of your total daily calories.

Other Expert Opinions: The folks at Bodybuilding.com suggest a general creatine dose of 3-5 grams a day for most people, with adjustments based on weight. They also stress the importance of eating enough protein and calories alongside creatine to support muscle growth. Life Extension says that creatine is safe and well-tolerated for long-term use (up to five years) when taken at the recommended daily doses. Harvard Health Publishing notes that while most people get enough protein through their diet, active individuals, including those doing moderate fitness, need more. Longevity by Stanford recommends a protein intake of 1.2 - 1.6 grams of protein/kg of body weight per day for adults aged 50 and over to help maintain muscle mass.

Key advice for beginners and moderately active folks at different ages:

Creatine:

• Beginners & Moderately Active Adults (18-55): A daily maintenance dose of 3-5 grams of creatine monohydrate is generally the way to go. A loading phase (20-25g a day for 5-7 days) is optional if you want to see potential benefits a bit quicker, but it's not essential for most people. The most important thing is to take it consistently every day. The timing around your workouts isn't critical, but taking it shortly before or after exercise might give you a slight edge.
• Moderately Active Older Adults (55+): A daily dose of 3-5 grams of creatine monohydrate is generally safe and can be beneficial, especially when you combine it with regular resistance exercise to help maintain muscle mass and strength and fight age-related muscle loss.
• Adolescents (<18): Generally, major medical and sports organisations advise against creatine supplementation due to a lack of long-term safety data. It's strongly recommended to have a chat with a paediatrician or a sports medicine doctor before even thinking about using it.

Protein Powder:

• Moderately Active Adults (18-55): Aim for a daily protein intake of roughly 1.0-1.3 grams per kilogram of body weight. Try to get most of your protein from whole food sources. Protein powder can be a handy supplement to help you meet your daily protein needs, particularly after workouts or when you're not getting enough from your diet. A typical serving is around 20-30 grams.
• Moderately Active Older Adults (55+): Increase your daily protein intake to around 1.0-1.6 grams per kilogram of body weight to support muscle maintenance and overall health. Make sure you're getting enough protein at each meal (e.g., around 30-35 grams). Protein powder can be a useful and convenient way to help you meet these higher protein requirements.
• Adolescents: Focus on getting enough protein through a balanced diet rich in whole foods. Protein powder isn't usually necessary for most teenagers and should only be considered if a healthcare professional or a registered dietitian advises it in specific situations, like if their dietary intake is inadequate due to particular circumstances.

Key Table: Recommended Daily Dosages of Creatine and Protein Powder for Beginners and Moderately Active Individuals:

11. In Conclusion:

So, to wrap things up, if you're new to creatine and protein powder and you're keeping moderately active, the advice changes a bit depending on your age. For adults aged 18-55, a daily maintenance dose of 3-5 grams of creatine monohydrate is generally a good shout, and you don't necessarily need to do a loading phase. For protein, aim for around 1.0-1.3 grams per kilogram of body weight, mostly from proper food, using protein powder to top up if needed. Older adults (55+) can also benefit from 3-5 grams of creatine daily, especially if they're doing resistance training, and they should aim for a higher protein intake of 1.0-1.6 grams per kilogram of body weight to keep their muscles healthy. Teenagers under 18 are generally advised not to use creatine due to a lack of long-term safety info, and they should usually get enough protein from a balanced diet. Remember, the key with creatine is to take it consistently, and with protein, focus on getting it from whole foods as much as possible. If you've got any underlying health conditions or specific worries, always have a chat with a healthcare professional, a registered dietitian, or a sports nutritionist before starting any new supplement routine to make sure it's right and safe for you. When used responsibly alongside a healthy lifestyle and regular exercise, creatine and protein powder can be valuable tools to help you reach your fitness goals and feel your best.

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