As far as muscle building goes, what are the differences between Whey protein powder, creatine, and casein? Could/should I use all three?
In: Biology
I pretty far in on my bodybuilding and have been taking creatine everyday for nearly 3 years (3-5 grams a day no load-unload cycles). I know there is more research done on creatine than there is done on protein shakes so it’s pretty safe. The only negative I ever came across was that a very small minority of people said it was making them start to lose hair and bald. I’m already bald so can’t input anything about that.
Protein shakes are fine. I wouldn’t do casein just stick to whey isolate powders but to be honest the best sources of protein are from whole foods. If you can get your protein from whole food sources you can avoid the whole shakes in general and just use shakes to get extra vitamins and minerals by having a fruit shake in the morning
to answer your question though yes you can use all 3 together. just don’t ever over do the creatine or it can cause kidney issues. stick to the 3 – 5 grams a day and don’t be afraid to even take a day or 2 off here and there, especially if you ate alot of steak or other lean beef cuts. and don’t follow their loading phase instructions no need. after 3 weeks or so of doing the 3 – 5 grams you’ll notice you can push out one or 2 more reps than usual and you’ll know the creatine is built up enough in your system
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