If there’s only one supplement you can take…
Creatine vs Protein Powder – Which one to take first?
You’ve started going to the gym, got through your workouts, nailed your nutrition down,
took your bicep selfies, and now you’re wondering, what do I focus on next?
If you’ve been searching for fitness stuff the past few weeks, your internet ads probably
beat you to it.
That is, the lingering thought of taking supplements.
This can be an overwhelming proposition to consider especially after listening to that
one friend that’s REALLY into supplements.
So I take this one in the morning, this one after I brush my teeth, and then this before
I have my first meal, this one after my ninth meal, this one before bed, and this one…
this one after my poopoo.
To be completely up front, if you’re a beginner that’s only been training for a few weeks
or months, then don’t let the ads fool you.
You don’t need eighteen different black plastic jars to get in shape.
The things that matter most are that you’re training consistently, prioritizing healthy
whole foods into your diet, getting enough protein, and getting enough sleep.
These fundamentals go a long way.
That being said, there are areas where it wouldn’t hurt to have a little bit of help
from supplements, areas where even the best nutrition might struggle.
The tricky part for beginners would be knowing which one would be worth taking first.
Now, I do recommend you get opinions from multiple expert sources, not just from me,
even though I’m a bit of an expert myself heh, because answers to this question will
vary.
But honestly, in my opinion, it really only revolves around three options:
Protein powder, creatine, and caffeine.
Nothing else has more of an impact than these three, and anyone pushing something else before
these three probably have a financial interest in doing so.
Not saying that’s always the case, but be careful.
But Mr. PictureFat, what about turkest- Now if I were to choose only ONE supplement
to recommend, and only under the hypothetical scenario of me not having any information
on you, because if I did the answer might change, then my one recommendation would be:
Creatine.
The reasons why are simple: First things first, creatine is one of the
most researched supplements in the world and has been found to be overall safe and effective.
Creatine can also be found in foods, notably meats, but often not in large enough quantities
to fully saturate the muscles with creatine.
That’s where supplementation steps in.
And when you supplement creatine, it has consistently shown to improve overall strength and power
output, thus improving your overall training quality, and in turn, help you build muscle.
There’s also data showcasing potential mental improvements, reducing mental fatigue and
maybe even improving working memory.
It is again, relatively safe, although I’d be a bit cautious if you have underlying kidney
issues.
Talk to your doctor.
Outside of that, the only issues you might have is a bit of water bloating or you being
the rare exception where creatine supplementation does not provide any performance benefits.
Overall, it’s a “good” supplement for fitness AND health, and considering how inexpensive
it, especially the most effective form of creatine, creatine monohydrate, compared to
other supplements, it really is quite a no-brainer first supplement to take.
I have a few other videos on creatine, like how to take it and talks of potential hair
loss?
Links will be in the description!
But Mr. PictureFat, what about GET YOUR PROTEIN?
Like I said, if I had no information to go on, then I’ll choose creatine.
However, if you struggle with getting enough protein, then set that little creatine jar
on the side and make way for our big buddy PROTEIN powder.
Now, we’re talking about BIG PICTURE.
Not just slight improvements in strength and power output with creatine, but giving your
body enough MACRO nutrients, to be able to actually take advantage of all the hard work
you did in your training.
You need protein to build muscle, to recover, to reach your calorie goals, and much more.
But that’s, again, assuming that the food you’re eating now does not provide enough
protein, which should be at least, in my opinion, 1.6 grams of protein per kilogram of bodyweight
or about 0.8 grams of protein per pound.
I have a video on as to why it should be that much, or even more actually, which will also
be linked in the description.
I’ll even put a few links about what type of protein powder you might wanna take.
But there ya go, that’s my take on choosing your first supplement.
Creatine for those that have most of their nutrition figured out, and protein powder
for all of us that can use a bit of help to get closer to that protein recommendation.
I hoped this help and if you have a different opinion on the first supplement to take, feel
free to tell me how wrong I am in the comments.
Otherwise, make sure to like the video if you enjoyed it and share it with your supplement-loving
friends.
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As always, don’t forget to GET YOUR PROTEIN!