Whey Protein Or Creatine For Beginners


Share post:

Plenny Shake Vs Complete 360

EX-e: Creatine vs Whey Protein on Muscle Strength

The meal replacement by the Dutch brand Jimmyjoy is one of the fan favourites. They are affordable and enjoyable meals available in multiple flavours. A combo that appeals to a wide array of people, while disappointing very few.


1.19 1.60

For the UK, the price for Complete 360 meal is more affordable when compared to Europe. Each meal starts at £2.00 and can be reduced to £1.00.


The key difference in the taste is that Complete 360 meal has stronger and sweeter flavours. In my opinion, they are more enjoyable due to this, but it might put some people off.

Another noticeable distinction is the shake texture. Plenny Shake is a thinner and smaller drink while Complete 360 has more consistency. While this may make Plenny Shake easier to drink, it also makes it less satiating.


Both are plant-based meal replacement shakes that offer all the nutrients your body needs.

What Should I Buy?

I think it will come down to personal preference. For me, that would be Complete 360 meal. Mostly, because of the higher protein content, plust the stronger and more delicious flavours . Nonetheless, Plenny Shake is still a very affordable option that has more flavours available.

How To Use Creatine In Workout Routine

Creatine is typically consumed before or after a workout. Creatine can be loaded, 0.3 g/kg body weight/day to reach a saturation point and then 3-5 g can be taken daily for maintenance. The goal with creatine supplementation is to saturate your muscles so ultimately the most important detail is to consume enough consistently.

The Beginners Guide To Whey Protein

Whey protein is one of the most popular nutritional supplements currently available on the market and is consumed on a regular basis by millions of people for a variety of different reasons. Whey is a dairy product and a by-product of the production process of cheese. It has a very high percentage of protein content per gram is available in several different forms including the most popular three of isolate, concentrate and hydrolysate. Beyond its high protein content, there are several additional factors that make whey protein such an excellent form of supplementation these and included being very low in fat, highly digestible and suitable for almost everybody to consume, even those who may have mild lactose intolerance.

Read Also: Drink Protein To Lose Weight

Where Protein Powder Packs A Punch

Protein powders are popular because theyre an easy and convenient way to get the full range of amino acids your body needs to support muscle growth.

There are tons of different protein powders on the market, including whey, casein, soy, pea, and hemp. But peeps looking to bulk up may prefer whey protein, as it contains all nine essential amino acids that your body needs for healthy functioning. Because your bod cannot produce these amino acids, you need to obtain them from your diet.

Best Time To Take Whey Protein

Buy Sinew Nutrition Intense Whey Protein For Beginners Butterscotch (1 ...

Another big question that often floats in our minds is When Should We Take Whey Supplements?Whey Protein can be consumed as Pre or Post workouts, it can be taken in the morning with breakfast and can also be consumed at night before your bedtime. Most people prefer having Whey Supplements 30-45 minutes prior to the workout or/ and within 30 minutes of workout .

Also Check: High Protein Foods For Pregnancy

Creatine Vs Whey Protein For Fat Loss

If youre on a tight budget, creatine is less expensive than other types of supplements. If youve never trained before, whey protein can help you meet your protein intake goals. Making certain that your macros are in order will have a larger impact on your overall goal of muscle growth or fat loss.

When it comes to determining which type of creatine or whey protein should you take, you will probably need to go through your body to determine how you use each. Creatine, in addition to promoting energy production and muscle growth, absorbs more water. Whey protein will speed up the recovery process of your muscles by increasing their hypertrophy. There are nine amino acids that the human body cannot produce nor obtain from food. The fat and lactose from these by-products are extracted and purified before being whey protein concentrate. Creatine is found in a wide range of foods, including red meat, poultry, and seafood. If you only want to build muscle and get protein, creatine supplements may be the best option.

How To Use Whey Protein In A Workout Routine

Whey protein is typically consumed after a workout. While the post-workout window can be a great time to drink a whey protein shake, you can drink it at any time of the day to help meet your overall protein intake goals. For the purposes of building muscle and increasing strength, total protein intake is more important than timing.

You May Like: Protein Shake Recipes For Weight Loss

Ready To Add Creatine To Your Supplement Regimen


We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

When And How Much Protein And Creatine Should I Take

Creatine for Beginners – Things You Need to Know

Whey protein has been hyped for its ability to be digested and absorbed into the muscles quickly, supposedly jump-starting the recovery process and improving muscle gains, but the importance of timing your protein intake has been overstated.Whey is indeed a fast-digesting protein, but a review in the Journal of the ISSN determined that total daily protein intake trumps timing, so theres no great rush to consume and assimilate the stuff as long as your body gets enough over the course of the day.

One exception, however, is if youre an athlete who does some type of training more than once a day. If youre an MMA fighter, for instance, who lifts weights in the morning and hits pads in the afternoon, youd be wise to recharge your muscles as quickly as possible after the strength training session so they dont get depleted further by the skill work. Wrestlers and tennis players, who may compete multiple times in a day, are in the same boat. A study in the Journal of Science and Medicine in Sport found that subjects taking hydrolyzed whey proteina type of whey thats been processed so it digests even fasterwere fully recovered six hours later.

You May Like: On Gold Standard Whey Protein

Complete 360 Meal Taste

Flavours tried:

  • Chocolate Silk: 9/10.
  • Cookies n Cream: 10/10.

Out of all varieties, this one is the least smooth. I suspect this is due to having more oats and fibre. However, the little clumps are honestly no issue and dont feel hard or unchewable. In fact, the whole shake is even more pleasant because of it, in my opinion.

Flavour-wise, Complete 360 is slightly less sweet than the diet versions. Its also more oaty and you can notice the avocado oil taste slightly in the background.

Another positive is that the shakes dont have any weird aftertaste . However, when it comes to quenching your hunger, you might find that it falls short . For me, it comes down to how thin the shake is, when compared to other more consistent, thick shakes .

Take These Five Tried

Once youve got solid training and nutrition programs in place, an equally solid supplement plan will only enhance your ability to get bigger, stronger, and leaner. As youve no doubt already seen, though, theres a lot of hype and misinformation swirling around the supplement industry. Before you fall for the hottest pre-workout supplement or some random ingredient that a fitness guru promises will make you grow muscle like body hair, take a long look at this guide, because all you need to get started on the right foot is here.

And dont think were about to sell you on a bunch of products you cant afford. Some of the most anabolic supplements can actually be obtained from whole foods. All of the following supplements, whether derived from whole foods or manufactured sources, help form the nutritional foundation upon which youll build your best body ever.

1 of 5

Alexsava / Getty

Also Check: Sheamoisture Manuka Honey & Yogurt Hydrate Repair Protein Power Treatment

What Is Creatine And What Does It Do

Creatine is a combination of three different amino acids methionine, arginine, and glycine. Creatine is naturally synthesized in your body by the liver and kidneys, yet the majority is stored in your muscle tissue. Creatine helps form adenosine triphosphate , your bodys natural energy source. Additional stores of creatine can help your body create more ATP, which is the key energy source during your heavy lifting session or high intensity training. When your muscles contract during short bouts of exercise, or explosive movements, creatine is your muscles primary fuel source. Studies have shown that creatine can improve athletic performance, leading to greater gains in strength, speed, and muscle growth.

There are several different types of creatine, which are sold and marketed other than traditional creatine monohydrate such as, creatine HCL, creatine ethyl ester, creatine nitrate, and Kre-Alkalyn. Studies have shown however that there is no real performance differences amongst other versions of creatine when it comes to fueling muscle growth and performance, besides Kre-Alkalyn.

RELATED ARTICLE Pros And Cons Of Creatine Monohydrate

Studies have shown that Kre-Alklayn is the only alternative to creatine monohydrate that demonstrates superior performance measures, in bioavailability, endurance, and strength outcomes as compared to creatine monohydrate .

How Does Whey Protein Work

Creatine for Beginners â Losing Weight &  Building Muscle

Whey protein is a by-product of the cheesemaking process. After the milk has been allowed to curdle, and after all the solids have been strained out, whey is the liquid that remains. It is interesting to note that human breast milk contains a large amount of whey protein.

One of the distinct advantages of whey protein is that it contains all the essential amino acids that are necessary for proper growth and maintenance. Amino acids are also highly essential for proper muscle growth. Amino acid derivatives make up a large percentage of muscle and organ tissues. Your body needs 20 different amino acids to maintain optimal health. Thankfully, your body can produce most of these amino acids. There are nine amino acids that your body cannot produce, so these must be obtained from food. Whey protein contains all nine of these essential amino acids while containing very little fat, in spite of being a dairy product.

Because of its high protein content, whey induces an anabolic reaction in the muscles. An anabolic reaction is a chemical reaction that takes place inside of your muscles. Anabolic reactions are those in which the body builds itself up and creates new tissue. The opposite would be a catabolic reaction, which involves a breaking down of bio-material.

Don’t Miss: Special K Strawberry Protein Bar

Creatine Or Protein For Weight Loss

There is no definitive answer as to whether creatine or protein is better for weight loss. However, both have been shown to be beneficial in helping people to lose weight and keep it off. Creatine can help to increase muscle mass, which can in turn help to boost metabolism and burn more calories. Protein, on the other hand, can help to promote satiety and reduce hunger, which can also lead to weight loss.

Rule #: Stick With Whey Protein For The Time Being

With so many different kinds of protein powders on the market, itâs easy to get confused and carried away. Weâll let you in on a secret: you donât need all those supplements. At least not for now. When it comes to buying your protein powder, choose one thatâs basic and natural with no additives or strange ingredients. When it comes to consuming it, we recommend 10-30 minutes after a training session when your body is in breakdown and your cells are in need of nutrients. Blend one scoop of whey protein powder with a banana and some of water for an easy, yet efficient post-workout recovery shake.


Recommended Reading: Vital Protein Collagen Peptide Powder

Creatine Protein Powder Side Effects

Other side effects could include dehydration, nausea, and muscle cramps. When applied to the skin, there is insufficient information to determine whether creatine is safe for human consumption. It is possible that it will cause redness and itching in some patients.

Creatine is the most widely used performance supplement in sports. Furthermore, it can cause cramping, weight gain, diarrhea, and liver problems, among other issues. The safety and efficacy of this medication have been demonstrated in hundreds of studies. Creatine consumption at doses higher than 5 years does not appear to have any significant negative side effects. The creatine in your body is stored in muscles approximately 95% of the time. When creatine is added to your body, it increases the amount of water available for the muscles. The increase in cellular water content has a minor impact on hydration, and there is no evidence to support the claim that dehydration occurs.

Myprotein Impact Whey Isolate

Which SUPPLEMENTS do you ACTUALLY NEED?! | Whey Protein, Creatine & BCAAs 101 | Q& A

MyProtein is a popular supplement brand from the UK, but how is their whey protein?

Impact Whey Isolate contains around 90% pure protein, delivers all the essential amino acids needed to build muscle and is reasonably priced. Impact Whey Isolate has an almost perfect score on Labdoor so you know what you are getting has been tested correctly for purity and label accuracy.

In each scoop of whey, you will be getting ~23 grams of protein, ~1g of carbs and ~0g of fats, which is diet and gym friendly .

Impact Whey isolate doesnt come in as many flavors as some of the other proteins on our list but there are still a few flavors to choose from .

Overall, Impact Whey Isolate is a high-quality protein source suitable for people looking to build lean muscle and/or lose fat.

Read Also: 1 Protein In Urine Means

We Put Body Fortress’ Protein To The Test For Mixability Taste Nutrition Ingredients And More

We receive free products and receive commissions through our links. See disclosures page.

There are hundreds of different protein powders available on the market today, and they all boast of their unique properties and optimized blends designed to make you a better athlete. While whey products are undoubtedly a staple in any supplement cabinet, seeing past the marketing hype is the challenge posed to anyone looking at picking up a new tub.

Body Fortress Super Advanced Whey is a popular, inexpensive protein powder that has been on the market for many years. That being said, we took a deeper look into what it really has to offer to help you decide if its the right whey protein for you.

Do You Take Creatine Before Protein Shake

There is no definitive answer to this question as everyones body and fitness goals are different. Some people find that taking creatine before their protein shake helps them to see better results, while others find that it makes no difference. Ultimately, it is up to the individual to experiment and see what works best for them.

Foods and protein supplements are similar in that they serve as a source of nutrition. Creatine contains no nutrients in its daily diet and is not a macronutrient. Protein drinks are best consumed before bed to ensure protein synthesis and recovery, or after a workout to maximize recovery. They can also be consumed as a breakfast or as a snack in the morning to ensure protein synthesis. The addition of creatine improves the quantity of phosphocreatine stored in your muscles. The long game is what determines when and how much creatine you should take. A casual user of creatine should drink no more than 3-5 grams of creatine per day. If you want to hit your saturation point quickly, you can load with 15-20 grams of the drug per day for the first few days.

Don’t Miss: Protein Powder Cookies And Cream

Creatine Vs Whey Protein: Takeaway

If youre deciding between taking creatine vs whey protein, it really comes down to your health and fitness goals. Both supplements provide essential benefits to train harder and stack on more gains. If youre in the gym and training consistently, then you should always be using a high-quality protein. Its nearly impossible to meet your daily protein requirements without supplementing a protein powder. Although we always advocate for food first, demanding work schedules, kids, and other priorities leave little time to cook and prep all of your meals. And if youre not a bodybuilder, eating chicken five times per day, doesnt sound too appetizing. Supplementing a high-quality whey protein isolate, can help you meet your protein goals, build more muscle mass, lose a few pounds, and optimize your body composition. Not to mention, its a fast-acting source of protein and convenient, helping refuel your body and maximize performance.

Creatine provides more muscle fuel, to help you get stronger, perform better, and crush your workouts. Any serious athlete who is looking to build more muscle and stack on more gains, should consider supplementing with creatine. Creatine is backed by a large body of evidence, that shows creatine can enhance strength, strength, and training performance.

How Long Should Beginners Take Creatine Monohydrate For

Buy Worldâs First FULL STACK⢠Diamond ISO

Studies have shown that long term Creatine use is safe, hence there are no apparent reasons as to why you should stop taking Creatine.

Its dirt cheap too, so you shouldable to afford it all year round.

Personally though?

I believe that its always a good idea to give your body a rest from supplements, so for this reason, I like to cycle Creatine.

So my typical Creatine protocol isas below:

  • Week 1: Load up Phase 20g daily split into 4 doses of 5g
  • Weeks 2 12: Maintenance Phase 5g daily taken post workout with Whey

After week 12, Ill stop using Creatinefor 6 weeks and then start the cycle back at week 1 again.

This has worked well for me up to thisday, and Im sure itll work for you too.

Also Check: Protein For Women’s Weight Loss

Related articles

Member’s Mark Protein Shake

This Isn't The First Protein Supplement Recall This Year ...

Grass Fed Beef Protein Powder

Alternative Supplements And Treatments Organic...

Chameleon Duo Pre Stained Protein Ladder

Acuteband Prestained Protein Ladder How...

Whey Protein For Losing Weight

Does Whey Protein Help With Weight Loss ...