Do you know what is the difference between Whey Protein and Creatine? Today we are going to talk about this very important subject in the life of those seeking supplementation.
After all, when you train you are thinking of just one thing: result .
To achieve this, it is necessary to understand the mechanics of the body and the process of muscle formation. But, as we like to say, this need not be a boring conversation full of technical terms.
Today we will explain the difference between Whey Protein and Creatine in a direct and practical way. This way you can choose which is the best supplement for you.
Come on! Make yourself comfortable and enjoy reading.
Difference between Whey Protein and Creatine in muscle building
Great muscle building requires much more than going to the gym and completing your exercise sets. If you want to achieve the results of healthy hypertrophy while maintaining the quality of your health, you need to find the perfect combination between physical activity and high-performance nutrition.
And speaking of nutrition, it happens in two moments:
- During our food – that you can have a control even simple to be followed, as long as you don’t consume fast food daily;
- And in the consumption of supplements – these used to speed up metabolic processes and cover the inefficiencies left by food.
So, today we are going to make a comparison: on the one hand we have creatine, which is the most studied supplement, often confused with anabolic, discovered in the year 1832.
At the other end is Whey Protein: the most famous supplement in the world, used for weight loss and mass gain, there are indications of the medicinal use of similar compounds since 300 BC
See how Whey Protein works
Whey Protein is really famous, in such a way that many people don’t even think about or research other supplements. Its popularity is so great that a myth has been created that protein is one of the only elements responsible for the creation of muscles.
In summary: Whey Protein provides amino acids in its formula and in general it is the perfect recipe for recovery and growth of lean mass after training. Thanks to the easy absorption of the organism and a large reserve of energy.
How does creatine work in gaining muscle mass?
Creatine does not have the factor that increases our muscles directly in the same way as with Whey Protein. On the other hand, the use of creatine stimulates and offers a greater amount of energy available within the muscles. And this, in a way, increases the strength available for training.
There is also a beneficial effect on stamina and vigor during training. Consequently, creatine leads to an increase in lean mass as a result of more vigorous exercise.
In any case, creatine does not replace Whey Protein. In fact, if you are in doubt between one of the two, choose Whey. In addition to having better absorption in the body, its use is much more practical and the effects follow a healthier and easier to follow metabolic pattern.
How much to take Whey Protein or Creatine?
The calculation of the recommended daily dose of Whey Protein is 0.5g to 0.8g per kilogram of body. However, this value is suitable for people who train regularly, but are not competitive or need high performance.
For athletes, bodybuilders or those who practice high intensity physical activities, the recommended dose of Whey Protein is 1.0g – 1.4g per kilo.
On the other hand, creatine offers some paths. First of all, to make use of creatine you must understand the phases of the body well. You can start with this supplement during the so-called saturation phase, which is the moment when there is a crea reinforcement in the muscles.
After this phase, there is what we can call maintenance, when you only have to control the levels of creatine present in the body.
The creatine saturation phase requires approximately 5 daily doses, of 5g, for a period between 5 and 7 days. After that, the recommended maintenance is 3g to 5g per day.
You can also start with 3g to 5g daily of creatine, which generates a gradual increase in the substance in your body. The results take longer, but there is a much more natural and organic process.
When to consume Whey Protein or Creatine?
As we explained throughout the article, the applicability of the two products has marked differences. And therefore, they will be consumed at separate times.
Whey Protein can be consumed even on rest days, as the composition contains ingredients that assist in muscle recovery. As for training days, Whey Protein is indicated right after physical exercise, when the muscles are in a restructuring state, something that improves the absorption of concentrated proteins.
You can also consume Whey Protein before training, especially if you are going to train on an empty stomach – by the way, we do not indicate that you train without a food supplement. Because the juices of your metabolism would go consume Whey Protein and decrease the effectiveness of ingestion.
Creatine is ingested between 30 and 0 45 minutes before training.
Who’s better: Whey Protein or Creatine?
It is complex to find a better product, since Whey Protein acts in a way and creatine obeys another pattern of behavior in the body. However, for those who just want to maintain health and gain lean mass, Whey Protein has an advantage.
Besides being simpler to consume, it requires less commitment. You will have complete freedom to balance your workouts and follow a reasonably simple training, diet and supplementation routine.
There’s more, all the results you are able to achieve with creatine, are also possible only with Whey Protein and good doses of discipline. After all, because it is a source of energy, Whey owes nothing to other supplements.
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