When it comes to building serious muscles gains both Creatine and Whey Protein play a major role.
Experts use Creatine as a pre-workout supplement to fuel energy to muscles and increase workout’s intensity. But they use Whey protein after workout for swift muscle recovery.
To move forward with your muscle growth, it’s essential to make sure you combine the right supplement in the best timing to achieve the most results!
How do you think muscle gainers do it?
They work smart and understand the mechanics of their body and how it works on deep level.
I’m sure wasting your money is the last thing you want to do. That’s why when it comes between the two popular supplements Creatine and Whey protein and you are on a budget.
You ask which one to Buy first?
Creatine or Whey?
I’ve laid out critical points you have to consider to make the best decision. You can also watch this video (Summarizes most of my points):
Whey Protein: What is It?
Protein is a macronutrient, it’s food! It’s a combination of hundereds of aminoacids that are the foundation of protein.
To put it in simple way, if you consumed chicken breasts (=protein), it will get digested and broken down to amino acids.
It impacts directly your muscle tissue and helps on repairing it, increases its growth and makes it stronger.
Whey protein is a supplement that makes life more easier. You don’t have to guess who much proteins in chicken breasts or meatballs. It gives you accurate measures.
How Much Protein Does a Bodybuilder Need?
The average person according to The Institute of Medicine must consume at least 0.8 grams of protein per kilogram of body weight or about 0.36 grams per pound of body weight each day.
As for bodybuilders:
They require 1.4 to 1.7 grams of protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight each day.
Is Whey Protein A Must Have?
If you can afford high-protein foods on daily basis then no need to buy whey protein.
Lean meat, poultry, fish and seafood are excellent sources of protein for bodybuilders. Other high-protein foods include low-fat milk, yogurt, reduced-fat cheese, cottage cheese, eggs and soy products.
However, if you don’t want to burden yourself with cooking and careful monitoring the amount of proteins in each meal.
I highly recommend buying Whey protein.
There are 2 common types of Whey, Isolate and Concentrate.
Generally, whey isolate is more expensive than whey concentrate.
Whey protein isolate has a higher protein content and is lower in carbohydrates, lactose and fat. But it is typically more expensive due to the additional manufacturing process it undergoes. You can buy the best whey isolate from here.
Here is a video that explains the difference between Isolate vs Concentrate:
Creatine: What is It?
Creatine is the fuel of your muscles and intense activities. The moment you lift a dumbbell, sprint or just walk, your body starts to utilize three main energy pathways to get the job done.
The three energies are:
- Anaerobic Glycolytic Pathway.
- Aerobic Energy Pathway.
- Phosphocreatine ATP Pathway.
Creatine is the fuel to produce such energies. Thus keeping your Creatine tanks full makes you strong and sustain all heavy workouts as much as possible.
Your body will use Creatine the moment you are doing a maximum effort (i.e last couple of reps).
Once your body runs out of Creatine, it starts to re-create. However, this only happens in rest. Thus, it’s recommended to rest 2-3 mins between sets.
The good thing about supplementing with Creatine is that you prolong your intensity portion of the workout. Thus, stimulating muscle growth!
Creatine is different from whey protein in:
- It’s not easy to consume from food.
- You need around 3g to 5g per day, that’s 1kg (2 lbs) of red meat a day!
- Has the potential to help you be an absolute beast!
Here are awesome guides I’ve written around Creatine:
- What Does Creating Do & How It Creates Muscles?
- What Is Creatine: Expert Advice on Creatine
- What Does Creatine Do To A Woman’s Body
- Creatine Monohydrate and Creatinine: Muscle Growth Results!
What About Combining Creatine With Whey?
Here is the interesting part, both compliment each other. If I had to advise someone who is starting in bodybuilding, I’ll just tell them to stick to those two supplements and forget anything else!
Creatine + Whey Protein = Beast Mode
- Creatine = Break your limits and finish workouts at high intensity.
- Whey Protein = Recover faster and fast muscle growth.
What If You Are on a Budget? And Want To Buy Just One
Then definitely Creatine will be the best option. However, make sure to only buy Creatine that is 100% Creatine monohydrate.
And as for Whey protein, you can postpone it and relay on natural high-protein foods.