Question:

Hi, I’m a member of LA Fitness. I’ve been working out for a few years and I’m in very good shape. I’m 37 years old, 5’8″, 142 pounds, and cut. I don’t want to put on more weight or look bulky but want bigger muscles. I have 2 questions: 1) Do I need to change isolate protein every once in a while, as the body may get used to the same brand? 2) Do you recommend taking monohydrate creatine? I don’t know if I should take creatine, please comment. Thanks.

– Mo L.

Answer:

Hi Mo, here are your answers!

1) If it’s not in combination with vitamins/minerals or other compounds, then it isn’t necessary to cycle the brand of isolate protein supplement. It’s not like you build up a tolerance to peptides. If you’re consuming the same isolate day in and day out, then I’d say to switch it up with REAL FOOD protein to provide amino acid and nutrient variety as well as solids to digest. Protein supplements are great for convenience and to save time but shouldn’t be relied upon for the basics, like meeting daily needs.

2) If someone is already following excellent workout and dietary plans to support muscle growth but wants more results, then creatine supplementation may be an intervention to try. Although your body makes some, additional creatine is useful for increasing creatine phosphate reserves to improve exercise performance and strength during heavy resistance training. Creatine monohydrate is the form most studied and shown to be safe and effective at 0.1 g creatine/kg of body weight. (Protocols for loading dose and maintenance vary.)

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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