Ok so what if you are in a very, very tight budget and you only have room to either buy just creatine or a tub of whey. Let’s say you have already considered the cheapest options and you have successfully applied some of our tips on how to get good discounts from you sup store but you cannot buy both. What would you get?
9 Part Guide to Bigger CHEST (if clicking doesn't work- right click and hit "Save link As")
By the way, let us get your insight first so please answer this poll below of which would you get, Creatine or Whey?
Have you answered already? If so good, you can now scroll down!
I’d say go for Creatine and we will get to why I recommend you do so in just a bit.
Disclaimer: Now this article doesn’t imply that you need sups as a lifter just to get results. In fact if you are a beginner with less than 6 months in lifting YOU SHOULD NOT GET SUPPLEMENTS just yet.
Supplements are just a tool for serious lifters who want better results and would otherwise miss getting their nutrient requirements from their regular crappy diet. We all know that the modern lifestyle will not actually allow us to get all the nutrients required for us to achieve our fitness goals like, thus we resort to seek out the help of formulas like Whey, Casein, Aminos, Creatine, etc. It’s really no different than taking multi vitamins in capsule form.
And oh I forgot for all those idiots out there (who I suppose aren’t really keen enough to be reading this site right now, thankfully) supplements like creatine and whey are NOT STEROIDS! And protein sups will NOT get you JACKED! The “jacked” part is up to you and supplements will just do their job of “supplementing” you with otherwise missing nutrients.
Now back to the topic:
When you go to your market or if you happen to have browsed through your popular bodybuilding magazines (BTW, Muscular Development is the only mag I trust) you might get confused of the vast array of supplements available which would say “to get you jacked”, “gain 10+ pounds of muscle in 3 weeks!!” and other stuff containing bloated and exaggerated claims like those.
Don’t be confused and be fooled into buying those advanced hyper formulated NOs, BCAAs, etc. As per da’ Ironthumb’s recommendation only 2 sups will actually give you a bang for your buck:
Whey Protein and Creatine Monohydrate
The reason why excluded the other sups would warrant another post but basically only those two have been scientifically studied and have been extensively proven to indeed aid in muscle and strength gains and are scientifically proven safe for human consumption. So we would not be exaggerating if we tell you that supplementing with whey and Creatine will help you gain pounds of lean mass with training.
Note: With creatine, the only type of creatine that has been proven to work is the “MONOHYDRATE”. There are other bloated types of creatine besides monohydrate available in the market but they are more expensive than their actual worth.
But let’s say you know that fact that is why you are choosing between whey and creatine. It’s just that it would not be feasible for you financially to bet both at the same time.
Now, my answer for that would be Creatine monohydrate. Why is that? Creatine is a very potent supplement and will surely lead to greater muscle, strength and health gains.
Yep, whey is great but then again you could just buy several trays of eggs and that would be infinitely cheaper and that will get you your protein requirements. You can eat 5 eggs raw in one gulp or you can blast it first in the microwave for a couple of seconds before gulping it. You can also hard boil all the eggs you are gonna need in one day – which is what I did way back in college. Eggs are great pre and post workout and can definitely give the same level of service that whey does.
BTW if you can get whey I recommend Optimum Nutrition’s Gold Standard. It’s not as expensive as other brands but hell it works and it has everything that you need for a reasonable price. One thing though: I hate their Cookies and Cream flavor; it’s not good – here’s a link to where you can order the chocolate flavor which tastes quite decent.Follow @AboutLifting
Going back – yes eggs, would actually be a great replacement for whey but for creatine you won’t be able to find any food that would give you more than 5 grams of creatine in easy servings. You would need to down at least 1-2 pounds of beef in order to get those 5gs of Creatine monohydrate! And yes creatine is a NATURALLY occurring substance and is NOT A STEROID!
By the way, if you want to know all of the benefits of using creatine, download The Creatine Report (PDF) for free; written by Nick Tuminello. It has all that you need to know and they looked into science to debunk myths and established a complete guide for creatine use.
To date, creatine is clearly the single most effective dietary supplement for enhancing gains in anaerobic performance as well as increasing lean body mass and muscle fiber size.” Jose Antonio, Ph.D., owner, International Society of Sports Nutrition.
Now, listed below are just some of the proven benefits of creatine supplementation:
• Increases fat-free mass
• Improves maximal strength (as measured by 1RM bench press)
• Improve muscular endurance
• Increases anaerobic power and performance (shown in many activities, including continuous jumping, jump squats, knee extensions, and repeated sprints by soccer players)
• Helps keep you hydrated in extreme outdoor conditions
-Creatine supplementation (6 g/d for 12 weeks) during resistance training resulted in increased fat-free mass, thigh volume, muscle strength, myofibrillar protein content, and Type I, IIa, and IIx MHC mRNA expression compared to controls. Willoughby et al. MSSE: 33: 1674-81, 2001
-Increase in total-body mass and lean mass with no gain in fat. Balsom P et al. Acta Phhysiol Scand 1995;154:303; Grindstaff Pl et al. Int J Sport Nutr. 1997; 330-346; Vandenberghe K et al. JAP 1997;83:2055
Increased Type I and II muscle fiber hypertrophy Sim L et al. CJAP 23(5): 507, 1998; Volek et al. 1999
-Effect of creatine supplementation on aerobic performance and anaerobic capacity in elite rowers in the course of endurance training. Chwalbinska-Moneta J. Int J Sport Nutr Exerc Metab. 2003 Jun; 13(2): 173-83
And some people say that Creatine use will blow up your kidneys, that’s hogwash-
Does creatine adversely affect your kidneys?
She knows it doesn’t:
Many studies show no negative effects:
• Looking at doses ranging from 3 to 30 grams per day over periods ranging from 10 months to 5 years, “Neither short-term, medium-term, nor long-term oral creatine supplements induce detrimental effects on the kidney in healthy individuals.”
• Looking at subjects who were either given 10 grams a day or a placebo for 3 months, “Creatine supplementation over 3 months does not provoke any renal dysfunction in healthy males undergoing aerobic training.” The same study suggests that moderate aerobic training by itself may improve renal function.
Long-term oral creatine supplementation does not impair renal function in healthy athletes. Poortmans JR and Francaux M. Med Sci Sports Exerc 1999 Aug; 31(8):1108-10
Effects of creatine supplementation on renal function: a randomized, double blind, placebo-controlled clinical trial. Gualano B et al. Eur J Appl Physiol. 2008 May; 103(1):33-40. Epub 2008 Jan 11
Borsheim E et al. Int J Sport Nutr Exerc Metab 2004 June; 14:255-71 Williams MB et al. J Strength Cond Res 2003 Feb; 17:12-9
So in conclusion – if you got chose between getting a tub of Whey Protein or a tub of Creatine Monohydrate; go for Creatine. Just substitute eggs for whey. It would be a shame to miss out on all the positive benefits of creatine supplementation which you would not get otherwise outside taking supplements.
And what creatine brand do I recommend? Again I don’t buy on all those new types of Creatine like Creatine ethyl ester, Creatine phosphate, Creatine citrate, etc. The way I see it the companies’ juts want to find new ways to charge you more. Just stick with Creatine Monohydrate because that is the only one that has been scientifically proven to WORK.
With the brand I use, I go with Dymatize Micronized Creatine Monohydrate. I took the half kilo tub in powder form. Why Dymatize? Because it’s very easy to use and it only costs half the price of the other companies’ creatine which is just the same thing anyways. Like the more expensive brands it provides 5000 mg (5 grams) of Creatine monohydrate per tablespoon – pretty neat if you ask me.
For the first week I took a total of 4 table spoons per day and then just 1 tbsp per day on the following weeks and then another additional 1 tbsp immediately after workouts. Here’s a link for where you can buy a cheap 1 pound tub – it’s great and it lasts pretty long too. Mine lasted for about 2 months and that covered even the loading phase. One thing though – do not mix it with your whey becaue it is gonna end up tasting like you mixed sand in it and your whey or any beverage you are taking would become nauseating. Dymatize doesn’t mix well that is why and what I do is that I just take it directly from a table spoon and down it with a glass of sugar water (or just plain water or any beverage).
Check it out:
BTW let me ask you: If you were to choose which would you choose to buy: Creatine or whey? And what brands do you like? Please also answer the brief poll at top of the post before you leave and don’t forget to comment below. So eat your eggs (and Creatine), people!