There is no doubt that supplementation will help to increase your muscle gains that you get as this has been well proven to work in a number of different studies over the last twenty years. But the question comparing the effectiveness of Creatine vs Whey needs some explanation.
As we all know Whey is a high quality protein that your body can use very efficiently to help speed up the repair that your muscles need when you train with a high intensity. If you are not lactose intolerant then using Whey as a protein supplement is a good decision.
Using Whey and Creatine correctly needs to be a major concern when comparing the two supplements. Whey protein adds a new dimension to the protein variety that you are getting as your body needs a variety of different proteins all through-out the day.
So when we are talking about taking in little bit of protein every meal 5-7 meals then this becomes a vitally important factor. Whey protein specifically should be used within 30 minutes after exercise to allow muscles to have the protein they need right away in order to rebuild your muscle cells.
Whey protein is what they call a fast release protein. It means that it goes right into your blood stream and gets to work so it should be used whenever you want a boost in muscle recovery, which is obviously post exercise. It is strongly suggested that you check the dosage on your supplement because your body can only use 50g of protein which is far too much.
Creatine on the other hand also needs the correct timing to be added in order to get the maximum benefit that you can get from taking Creatine. Creatine usually comes in the form of Creatine Monohydrate but there are very important additions recently made to this creatine monohydrate in order to make it more absorbable into the blood-strem.
The bottom line is that creatine phosphate is the system that produces energy for your muscles during anaerobic exercise(weight lifting). This means that it should be taken 45-60 minutes before exercise in order for your body to use it during exercise.
But the problem is when this quick and efficient supply of ATP dries up your muscles won't be able to sustain the same instant energy output so your muscles will simply revert back to where they were before you started using it.
In order to solve the problem you need to keep a constant eye out for any signs that you are running on empty and you need more energy available to complete your high intensity workouts. One could argue that Creatine and Whey could actually complement each other.
It is highly recommended that you first get into the pattern of 5 to 7 meals or snacks a day and then slowly add Creatine or Whey and see if you notice any difference. Every person has a different speed at which they can repair muscle without using steroids, so you need to establish some strict monitoring procedures to help you to discover whether Creatine or Whey (or both together) is the best supplement for you.
Creatine vs Whey