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
Take a look at the supplement info on examine.com. It’s an excellent resource.
I’m not an expert, but I would say this:
– creatine: it’s relatively inexpensive, perfectly safe (the danger to the kidneys is a myth – it’s perfectly safe for healthy people. If you have a preference existing condition though, obviously talk to a doctor), and known to be effective over time. If you can’t afford creatine, then don’t buy it or any other supplement. No supplement is more effective than creatine (that the science is aware of so far).
– whey protein: IMO, this is food, not a supplement. Track your normal food intake with an app like myfitnesspal and see if you fall short of your daily protein requirements on a regular basis. Use whey protein to increase that last little bit. Whey is a cheaper source of quality protein than most foods so it’s perfect for that purpose. If you already get enough protein from food, there’s no real point in eating more in the form of whey.
– casein protein: if you are tracking your macros and find that you are short on protein at the end of the day, take this before bed. You could also take whey. I know there is a difference in how fast they are digested but if you are a beginner lifter, then these minor details should not be your first concern as they make a minuscule difference.
Focus on finding a solid program and adhering to it for a long period of time. Focus on improving your technique constantly (I have been training consistently for roughly 1.5 years and I’m still making changes to technique all the time). Then you may need to start increasing your calorie intake to support that muscle growth.
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