00:00Do you know that according to a research, whey protein can increase your muscle recovery by 50% and creatine can increase your strength by 30%?
00:20But the question is which supplement is right and which is not?
00:24In today's video, we will talk about this topic
00:27Namaskar! My name is Ankur. Welcome to the Healthy Nagariya of Nazaria
00:32It is not enough to work out in the gym to build muscles. It is equally important to choose the right supplement
00:38But which of these options is the best for muscle growth?
00:42Like whey protein, protein isolate or creatine?
00:46Let's find out the reality of these powerful supplements
00:50Whey protein, protein isolate or creatine help in muscle growth
00:55But they have different ways of working
00:58Protein supplements provide essential amino acids for muscle repair and growth
01:03While creatine gives your body more ATP during high-intensity workouts
01:09ATP means adenosine triphosphate
01:12Now let's talk about whey protein
01:14This is the most researched supplement
01:18This is a complete protein. It has all 9 essential amino acids
01:22Whey protein absorbs quickly, which makes post-workout recovery better
01:27Studies show that whey protein increases muscle protein synthesis after workouts
01:33This helps your muscles develop faster
01:35It also supports muscle repair
01:39It absorbs quickly, increases muscle growth and promotes fat loss
01:45Now let's talk about protein isolate
01:48What is the difference between whey protein and isolate protein?
01:51Both are made from milk
01:53But isolate is the pure form of whey protein
01:56In which most fats, carbs and lactose are removed
02:00Protein isolate contains 90-95% protein
02:04Which is a good option for those who want to increase protein intake but want to keep fat and carbs low
02:11It is also a good option for lactose intolerant people
02:15What are its benefits?
02:17It has higher protein content, low calories and lactose-free
02:23Now let's talk about creatine
02:25Creatine is loved by strength athletes and bodybuilders
02:29Creatine increases creatine stores in the muscles
02:33Which helps in building ATP
02:35This is the source of energy during your workouts
02:39By increasing ATP levels, creatine helps you to lift more weight, do more reps and recover faster
02:46Over time, it increases muscle strength and size
02:48Talking about its benefits, it increases ATP production, boosts strength and power
02:53Improves workout performance and supports muscle growth
02:57In the Journal of Applied Physiology, it has been found that creatine
03:01Helps to increase muscle strength and sleep mass with residence training
03:07So according to you, which supplement is right for you?
03:11If you are a little confused, let me make it a little easier for you
03:16How?
03:17If your goal is only muscle repair and post-workout recovery
03:21Then whey protein or protein isolate will be right for you
03:25Protein isolate is a better option for lactose intolerant people or those who want to lose weight
03:32But if your goal is to increase strength and power during a high-intensity workout
03:37Then creatine will prove to be a more impactful supplement for you
03:41Lastly, I want to tell you one more thing
03:43If you want to maximize muscle growth and recovery
03:47Then the combination of protein and creatine will be the best
03:51Protein helps in muscle growth
03:53While creatine increases workout performance and strength
03:58But there is one thing in general
04:00If you want to buy any type of protein or supplement
04:06Then buy it under the guidance of the right expert
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04:24Thank you
04:30Thank you
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