Science backs muscle boosters

While debate continues to rage about the relative benefits of nutritional supplements, two of the most popular supplements, creatine and whey protein, are gaining favour with the medical establishment.

 

A major review of nutritional supplements and therapies in the 15 December 2000 issue of Australian Doctor gives creatine a big tick.

 

Creatine became increasingly popular in the 1990s, especially after receiving wide publicity at the 1992 Barcelona Olympics. The supplement is widely used by body builders who credit it with an extra blast of energy during work-outs.

 

Creatine monohydrate is based on a chemical compound which plays a vital role in muscle contraction in the first 30 seconds of high-intensity exercise. This makes it perfect for weightlifting and sports such as hockey and soccer.

 

According to Dr Louise Burke, head of the department of Sports Medicine at the Australian Institute of Sport, creatine has excited both scientists and athletes. There is solid evidence that it can help athletes train harder during weight training routines.

 

Protein supplements have been around for longer than creatine but some experts have argued that athletes can get all the protein they need from a normal diet. Not so, says Mark Richardson, a natural health nutritionist who trains Olympic athletes.

 

"Increasing muscle mass generally requires an intake of at least 1.5g of protein per kilogram of body weight, a level that is almost impossible to achieve through a regular diet," he told Australian Doctor.

 

Whey protein, derived from dairy products, is a superior protein source for muscle recovery and growth. Researchers at the University of Texas found that the best way to boost muscle growth was to consume protein and carbohydrate within 30 minutes of finishing exercise.