Protein vs creatine vs omega-3 for trained athletes 🧐
Which is the best supplement? Or is it actually a choice?
Comparative Effects of Dietary Protein, Creatine, and Omega-3 Supplementation on Muscle Strength, Endurance, and Recovery in Trained Athletes: A Systematic Review and Network Meta-Analysis
Study Details
This new meta-analysis compiled data from 35 trials (1211 participants) to establish which supplements…
🥤 Protein
💊 Creatine
🐟 Omega-3
…are best for athletic performance outcomes including muscle strength, endurance performance, and recovery 🔍
Here is what they found ⬇️
Key Findings
💪 Creatine supplementation demonstrated superior effects for muscle strength (SMD = 0.46)
🫁 Protein supplementation proved most effective for endurance performance (SMD = 0.28)
🔋 Omega-3 supplementation yielded the greatest benefits for recovery outcomes (SMD = 0.40)
👉 Creatine supplementation protocols were typically 20 g/day for 5–7 days followed by maintenance dosing of 3–5 g/day
👉 Protein supplementation protocols were typically daily to increase total daily intake to 1.2 to 2.4 g/kg using whey protein
👉 Omega-3 supplementation protocols were typically combined EPA and DHA doses ranging from 1.8 to 4.0 g/day
Conclusion
The best approach going forward? Use all three, within the dose ranges above. Support all three aspects of athletic performance ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/41901084/
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