Creatine, whey and BCAAs are the three most popular sports nutrition products and supplements in the bodybuilding world. Each provides specific and complementary benefits: muscle gain, power and improved recovery. But which supplement is best suited to your needs? When should you take them? Is it possible to combine whey with creatine? BCAAs and whey? We answer the most frequently asked questions on the subject! 

Whey, to stimulate muscle building

The wheywhey, also known as whey or whey protein, is often considered the St-Graal of nutritional products for athletes and fitness enthusiasts. Derived from the dairy or cheese industry, whey is nothing other than a complete source of complete, high-quality protein, rapidly assimilated by the body.

While protein is an essential macronutrient for maintaining maintain muscle massmaximize muscle building and facilitate recovery, the requirements of sporting activities are sometimes high and difficult to meet.

For fitness enthusiasts, whey is a simple way to a simple way to fill your daily protein quota, without adding extra carbohydrates and fats. Whether concentrated, isolate or hydrolyzed, whey is easy to digest and well absorbed by the body.

If you are looking to boost your recovery and facilitate muscle growthit's definitely a must-have in your cupboard!

Creatine, for muscle power 

In intensive training and in the gym, creatine is a very popular dietary supplement to boost muscle power and strength, and improve training performance.

This amino acid derivative found naturally in the body supplies energy to muscle cells during exercise, to facilitate muscle contraction. The problem? Stocks are low and quickly depleted.

The intake of creatine through dietary supplements helps sustain the activity of this amino acid for longer. The result? The Muscular fatigue is delayed, and improved performance. As a result, your strength increases with use.

If you're looking to gain strength and reach new PRcreatine is your best ally.

BCAAs, for more energy and better recovery

Visit BCAAor branched-chain amino acids, represent three amino acids found in the body: leucine, isoleucine and valine. They are said to be "essential" because they cannot be synthesized by the body and must be supplied by the diet (or food supplements).

There's a reason why these three amino acids are favored in sports nutrition over the 17 others: they have very specific roles to play. Faced with the muscle catabolism (breakdown) that occurs during a sports session, BCAAs limit these effects and activate muscle synthesis (anabolism). As a result, they they improve recovery and reduce muscle damage.

Consumed before and during the session, they also provide rapidly available energy to maintain your effort over time and delay physical fatigue.

BCAAs are ideal if you're looking to improve your post-workout recovery.

 

When to take whey, creatine and BCAAs? 

As you can see, the use of whey, creatine and BCAAs depends essentially on your objectives. Each of them can be consumed during a muscle lean or mass gain but meet different needs:

• the whey can be taken to provide the body with more protein, promote recovery and build build muscle ;
• the creatine enables gain in muscular power and increased strength over time;
• the BCAAs improve recovery and give you energy to face the effort during your session.

In terms of when to take it, we generally recommend taking whey after training if you don't eat a meal in the next two hours, or as part of your day's snacks to supplement your intake.

BCAAs can be taken before, during or after the session.

As for creatine, you can take it around the session.

Is combining creatine and whey a good idea? 

Since all the benefits of these supplements are complementary, is it possible to combine them? Don't worry, your shaker won't explode. Whey and creatine are very often taken during the same period of time to combine the positive effects of both.

A study even showed the effects of this double supplementation compared to whey alone..

This synergy is a good idea for building strength and simultaneously increasing muscle mass.

While there are no contraindications to mixing your supplements in the same shaker, we recommend that you take them at different times so as not to disrupt their assimilation.

Can whey and BCAA be mixed in a single shaker? 

BCAAs and whey are two supplements that can be used at the same time. However, it's not always a good idea to take them at the same time, in the same shaker. We explain! 

Whey is a complete protein. This means it contains all the amino acids, including the essential ones and the famous BCAAs, even if they are present in smaller quantities. 

Adding an extra dose of BCAAs with this whey intake can reinforce the action. ! However, it is also possible to space them out for better results.