Let me give you a comprehensive understanding of both these supplements for a better understanding and why a combination of these two help in overall development.
Protein for me is a staple in one’s diet if you’re trying to increase muscle mass, reduce fat mass, or simply eat in a balanced way. One of the many issues I encounter with clients is being unable to consume enough protein calories in their day. I will always champion whole food over powders but they do have their place.
The main two contenders are whey and casein. These are both proteins derived from milk but they do have differing properties. Both are highly bio-available and have high leucine levels. This means they are both good at promoting muscle protein synthesis and are easily absorbed. To contrast, pork has low leucine levels and is therefore a poor protein to promote muscle protein synthesis. The main difference between the two is the speed of absorption. Whey is highly insulinogenic and is rapidly absorbed. This gives you an immediate spike in blood amino acids but it is short lived. Casein is slower to be absorbed so gives a more even delivery of amino acids over longer period of time. This gives a longer period of muscle protein synthesis.Whey Protein like Muscleblaze ,ON, Daaki differ in their extraction method. Practically this means that if you’re going to supplement with either of these powders, choose whey for post workout consumption, where you need an immediate hit of protein, and use casein at any other time i.e. pre-bed or in the day to bolster your protein calories.
Creatine is one of the most widely studied supplements and has an enormous level of proven efficacy about its use in endurance and power based sports. There are a lot of myths or bioscience around what it actually does and how it helps. It does get a bit technical so you can read up in more detail, but, I will try to summarise it for you. Creatine is a naturally occurring molecule in every cell in your body. It is primarily used in the formation of energy (ATP). Your body can create ATP by breaking sugars, fats or by using creatine phosphate. You only have a small supply of creatine phosphate so you run out quickly (3-5 seconds). It is mainly utilised at a level where your muscles are working at a maximum effort i.e. the last couple of reps. Because you have so little stored your supply is exhausted quickly. Your body can replace it but it takes time i.e. rest. Therefore, by supplementing it into your diet you can increase your stores and prolong the high intensity portion of your workout. In turn this allows you to work harder and potentially stimulate the muscle to grow more.
The main point is that it will do nothing for you unless you’re working at maximal levels. You may also gain a little water weight, but it is only temporary. With regards the myriad of varieties out there, creatine monohydrate is the cheapest form and is perfectly effective. Other forms i.e. ethyl ester, hydrolysed or micronized etc. do not show any statistical benefit and cost a far more.