3 essential supplements for strength athletes

Both WPI and WPC are proteins derived from cows milk. They differ only in the number of times they have been filtered, with the extra filtering of WPI resulting in a higher protein, lower carbohydrate and fat protein powder than WPC. WPI and WPC provide the amino acid building blocks we need to build more muscle. Whey protein contains all 9 essential amino acids, including high levels of the amino acid leucine, which has been shown to effectively trigger and stimulate muscle protein synthesis.

A daily dose of at least 1.6g of protein per kg of body weight a day is optimal for increasing muscle size and strength. If possible, protein intake should be timed around training. As far as high quality, and convenience options WPI and WPC are ideal protein sources to help strength athletes progress in their training.

Creatine is a naturally occurring molecule and is also one of the most well researched and evidence backed supplements on the market. We can produce creatine in our bodies using the amino acids glycine and arginine or obtain it from foods including red meat and seafood. Creatine molecules act as storage units for high energy phosphate groups which are essential to energy production.

Creatine increases the rate at which energy can be produced and used within our body. Creatine helps you work harder and work longer by replenishing your energy systems. This increases peak power output, and this in turn aids your sports performance and body composition. When used in conjunction with a resistance training program, creatine facilitates builds lean muscle. This effect results from an increase in weight and volume lifted during training due to creatine supplementation.

Casein is another type of dairy protein found in cows milk, however, unlike whey protein, which is rapidly digested, casein is slowly digested and absorbed. This slow digestion of provides a sustained release of amino acids into the blood stream, which in turn provides the building materials for muscle repair and growth over a longer period of time.

Studies have shown that taking casein before bed increases night-time muscle synthesis. In other words, casein helps you repair and build muscle as you sleep and this results in strength gains. The study found that men who strength trained and took 28g of protein, along with 15g of carbohydrate before bed showed greater increase in muscle size and strength gains then men who did not take protein before bed.

If you want to read more about casein you can check out this blog here.