The quest for wellness, the perfect physique and performance enhancement has become a thriving market. Today's athletes can choose from an infinite range of dietary supplements. Whey, of course, takes center stage. However, creatine also attracts the attention of bodybuilding and high-intensity sports enthusiasts.
Indeed, this product is said to be useful for developing physical strength and building muscle mass. However, its effects are much less well known and even less documented, especially on the net.
In fact, creatine reserves and intakes determine muscle explosiveness. They enable muscles to perform particularly intense exercises in a short space of time.
So when should you take creatine? Because of its benefits, creatine consumption is often chosen by some to progress in bodybuilding or high-intensity sports (soccer, rugby, field hockey, for example). However, you mustn't neglect your protein intake.
Whey and protein powders are indispensable supplements for building muscle. Even when you're not building muscle, these products speed up recovery and help you build stamina.
In these conditions, it may be advisable tocombine whey and creatine if you are involved in bodybuilding or high-intensity sports.
For endurance sports enthusiasts, creatine intake will be less interesting, notably because of the slight weight gain (mainly water) associated with it.
Creatine: the ideal supplement for developing muscular explosiveness
Contrary to popular belief, supplemental creatine is not yet another protein powder purified from organic materials. It's a substance derived from amino acids, 100% synthetic. The body naturally synthesizes around 1 g per day, and our diet provides roughly the same amount.
As regards the actual effects of creatine, from a physiological point of view, creatine is stored in the muscles, in its free form and in its phosphorylated form. The body will then draw on these reserves when needed. Creatine will be used to produce energy for a very short time. Without supplementation, our creatine reserves are barely sufficient to sustain maximum effort for 8 to 10 seconds, and up to 30 seconds when stocks are maximized after supplementation.
Taking creatine therefore helps to develop muscular strength and, more specifically, muscular explosiveness. It also improves hypertrophy and endurance to a lesser extent. Its effects suggest that this dietary supplement is best suited to enthusiasts of strength or high-intensity sports, such as footballers and sprinters, for example.
Unlike whey, creatine is not a natural product. It's a molecule synthesized in a laboratory. It is often offered in the form of creatine monohydrate orcreatine ethyl ester. Many health-conscious athletes are put off by these names and manufacturing methods.
However, the studies carried out on creatine monohydrate attest to its safety. With 99% of safety and efficacy data having been conducted on creatine monohydrate, there's every scientific reason not to take any creatine supplement other than creatine monohydrate.
So, a priori, there is no danger to the kidneys and no risk to the brain for people in good health. Finally, the most common disadvantage concerns creatine and the water retention often observed, but this is natural and reversible as soon as the treatment is stopped.
Whey: an essential part of sports nutrition
Whey is still the most popular dietary supplement for both body-builders and endurance athletes. This dietary supplement provides all the essential amino acids (EAA) needed to help the body recover from post-training trauma. As such, whey is ideal for supporting athletes in their favorite disciplines.
Whey protein complements the proteins already provided by the diet to build muscle mass or improve endurance. It provides the means for successful muscle building by repairing micro-injuries caused by effort, and adapting muscle fibers to the type of effort sustained. By supplying essential amino acids, whey accelerates the whole process of muscle rebuilding.
Whey is not the result of a series of chemical reactions carried out in the laboratory. It is obtained by isolating whey proteins through filtration. It is thereforea product of natural origin, although most brands often add additives to the finished product. There are 3 main types of whey: whey concentrate, whey isolate and whey hydrolysate, classified according to their degree of filtration.
For the latter two variants, the milk is further filtered to obtain a protein content of over 80%. Hydrolysate, on the other hand, is a pre-digested, processed protein.
In broad terms, whey is particularly rich in protein and highly bioavailable. With all its qualities, this supplement is considered the best protein powder. Nevertheless, it's important to remember that training will be at the heart of your progress in bodybuilding or any other sport.
When is the best time to take creatine during the day?
In the end, it doesn't really matter when you take creatine, because it works over the long term, not instantly. Contrary to popular belief, creatine is not a pre-workout and will not have an immediate effect on your workout. So there's no better time of day to take creatine.
The key is to maintain constant levels in your muscles. That said, some research suggests that post-workout intake may be slightly more effective, thanks to the "insulin-like" effect of exercise, which promotes absorption. The important thing is to take your creatine regularly, not at a specific time. Consuming your creatine with a carbohydrate source can also optimize its assimilation.
How do you choose the best creatine for your needs?
Creatine monohydrate remains the most studied and effective form, with unbeatable value for money. To make an informed choice, focus above all on the purity of the product. High-quality creatine should ideally bear the Creapure® label, guaranteeing rigorously controlled, contaminant-free German manufacturing.
Beware of "advanced" formulas, which are often more expensive but no more effective. Powder is generally preferable to capsules for its versatility and flexible dosage. Also check for the absence of unnecessary additives and sweeteners that can cause digestive problems. Ultimately, the best creatine is the one that matches your objectives and that you will use regularly.
Creatine Creapure®
The best for maximizing muscle power in a healthy way and optimizing intensive performance
- Standardised without doping substances
- No additives, no sweeteners
- Made in Germany, packaged by Protéalpes in Albertville
What happens when you stop taking creatine?
Stopping creatine leads to a gradual depletion of muscle reserves over a period of 4 to 6 weeks. You may notice a slight weight loss (1-2 kg) due to reduced intracellular water, but no significant muscle loss.
Your performance may return to its initial level, particularly during short explosive efforts. Some athletes report a subjective sensation of muscle "deflation", but this is mainly linked to water retention and not to actual muscle wasting. Contrary to certain beliefs, there is no negative rebound effect.
Is creatine effective during muscle lean periods?
Creatine in the dry phase can be a valuable ally. Although it can cause slight water retention, it helps preserve muscle mass during a caloric deficit, and helps maintain training intensity despite increased fatigue.
Studies show that it does not increase body fat - on the contrary, it can indirectly promote fat loss by optimizing performance during high-intensity training sessions.
For physique competitors, it may make sense to adjust the timing by stopping creatine 1-2 weeks before a competition to eliminate surface water retention, but for the majority of exercisers, its benefits far outweigh this minor inconvenience.
Whey or creatine: which to choose?
Whey is essential for muscle development and strengthening, unlike creatine. Creatine certainly improves your performance and gives you more energy. However, at first, it won't be useful for your progress.
When it comes to bodybuilding, whey is a sure bet. It helps build strength and endurance. The need for creatine, however, will only be felt by experienced exercisers, or those genuinely seeking to maximize an already relatively high level. This product will eventually enable you to lift heavier loads, when you feel you're stagnating and can't break through.
Ideally, those looking to optimize their workouts can temporarily combine whey protein and creatine. That way, they'll have all the tools in hand to perform exercises correctly and complete their workouts.
How do I take whey or creatine?
The recommended dose of whey depends on the sport in question. As a general rule, you should aim for 2 g/kg/d of protein if you're looking to build mass. Find out more in our article on creatine for mass gain.
Once you've considered the sources of protein in your diet, you'll know exactly how much whey to consume each day. If you practice an endurance sport and are looking to improve your recovery, around twenty grams of protein post-training will be just right.
Note: all these qualities make whey an ideal supplement for post-workout supplementation. Whenever possible, whey should be consumed after your workout. Feel free to browse our blog to learn how to prepare a whey shaker.
When it comes to creatine, the "dosage" is far more complex. So how much creatine do you need a day?
According to research, you need to consume 5g of creatine monohydrate 4 times a day to saturate your reserves, for around 5 days. Thereafter, 0.03g/kg/d should be taken to maintain creatine stores for the desired period.
Another possible dosageis to go straight to a dose of 3 to 5 g a day, without using the loading phase and maintaining this intake for around 4 weeks.
It is recommended to work in 1 to 2-month cures, with off-peak periods. We do not recommend taking creatine continuously. Due to a particular interaction with insulin, creatine's beneficial effects may be enhanced when it accompanies a meal with a relatively high glycemic index. Ideally, therefore, creatine should be taken after a meal rich in carbohydrates.
Finally, a frequently asked question concerns the use of creatine before or after training.
As with whey, although the time of day creatine is not crucial to its overall effectiveness, there is a slight preference for its consumption after training.
This approach takes advantage of the post-exercise anabolic window, when muscles are potentially more receptive to supplements such as creatine. By taking it after training, we could therefore improve its absorption and utilization by the muscles.
Warning: the beneficial effects of whey and creatine will only be seen in the context of regular physical activity. These supplements do not directly improve your physical performance. They do, however, improve physiological adaptation to physical exertion. You may experience some gastrointestinal discomfort when taking creatine.
