Two supplements, and plenty of gym lore around both. Here's what the evidence actually says about protein and creatine.
// 01Why it works
- Protein: total matters more than timing. A meta-analysis of 49 trials found protein boosted muscle gains from lifting, but the benefit plateaued around 1.6 g per kg of body weight per day. Hitting your daily total matters far more than a 30-minute "anabolic window."
- Creatine is one of the most studied supplements. The International Society of Sports Nutrition calls creatine monohydrate the most effective supplement for high-intensity performance and muscle gain, and finds it safe for healthy people at recommended doses.
- Common creatine myths don't hold up. A 2021 review found no good evidence that creatine damages healthy kidneys, causes hair loss in most people, or is "just water weight." Some early weight gain is water stored inside the muscle, and that's normal.
How to do it this week
- Do the math: body weight in lb × 0.7 ≈ grams of protein a day (that's about 1.6 g/kg).
- Spread it out: 3–4 meals with roughly 25–40 g each is easier than one giant serving.
- Creatine: take 3–5 g of plain creatine monohydrate daily, any time of day. No loading phase is needed. It just takes a few weeks to saturate your muscles.
- Skip the premium forms. Basic monohydrate is the form used in most of the research.
Bottom line: hit your daily protein total and take creatine consistently. Timing and fancy formulas are minor details. If you have kidney disease or take medications, check with your doctor first.
Sources
- Morton RW et al. Protein supplementation and resistance training-induced gains: meta-analysis. Br J Sports Med, 2018. PubMed 28698222
- Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr, 2017. PubMed 28615996
- Antonio J et al. Common questions and misconceptions about creatine supplementation. J Int Soc Sports Nutr, 2021. PubMed 33557850