Taking both creatine and whey protein can be beneficial for gaining weight, particularly if you intend to increase muscle mass. Here is some detailed information based on recent studies and authoritative sources:

Creatine

Creatine is widely recognized for its ability to increase muscle mass and improve overall strength and performance during resistance training¹.

Dosage

• Loading Phase (Optional): Some people start with a loading phase of 20 grams per day, divided into 4 doses, for 5-7 days to rapidly increase muscle stores.
• Maintenance Dose: After loading, a maintenance dose of 3-5 grams per day is typically recommended¹.
• Consistency: Take your creatine consistently each day to maintain high muscle creatine levels.

Creatine is generally taken with water or a carbohydrate drink post-workout, although taking it any time of day can be effective as long as it is taken consistently.

Whey Protein

Whey protein is effective in promoting muscle growth and recovery, especially when combined with resistance training²³.

Dosage

• Daily Protein Intake: Aim for a total daily protein intake of about 1.2-2.2 grams per kilogram of body weight. For a 50 kg individual, this translates to 60-110 grams of protein daily².
• Serving Size: One serving of whey protein (usually around 20-30 grams) 1-2 times daily can help meet your protein needs. Many people consume it post-workout to capitalize on the benefits of increased protein synthesis.

Taking whey protein immediately after your workout can enhance muscle recovery and growth. Additionally, having a whey protein shake as a snack or part of a meal can help you meet your daily caloric needs for weight gain.

Combined Use

Using both supplements together can be an effective strategy for weight and muscle gain. Here is a sample plan:

• Creatine: 3-5 grams daily.
• Whey Protein: 20-30 gram serving post-workout and an additional serving during another time of the day, depending on your daily protein goal and dietary intake.

Always ensure that you are consuming enough calories overall, as weight gain requires a caloric surplus. Combine your supplementation with a balanced diet rich in whole foods.

If you would like to look for specific products, let me know and I can help you find some options.

Footnotes

1. Jose Antonio, "Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?", PubMed, 2021. ↩ ↩²

2. Joy L Frestedt, "A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study", NCBI, 2008. ↩ ↩²

3. Chae-Been Kim, "Effects of Whey Protein Supplement on 4-Week Resistance Exercise-Induced Improvements in Muscle Mass and Isokinetic Muscular Function under Dietary Control", NCBI, 2023. ↩

Choosing between whey protein and a whey gainer depends on your specific goals and dietary needs. Here are the details for each to help you make an informed decision:

Whey Protein

Benefits

• High Protein Content: Whey protein provides a concentrated source of protein, which is essential for muscle repair and growth.
• Lower Caloric Content: Whey protein typically has fewer calories compared to whey gainers, making it suitable if you're looking to increase muscle mass without a significant caloric surplus¹.
• Versatile Use: It can be used post-workout or between meals to meet daily protein needs without adding too many calories.

Best For

• Muscle Gain with Caloric Control: If you want to focus on gaining lean muscle mass without a large increase in body fat.
• Individuals Ensuring Protein Intake: Great if you are already consuming enough calories but need to ensure adequate protein intake.

Whey Gainer

Benefits

• Higher Caloric Content: Whey gainers include additional carbohydrates and fats, providing a higher number of calories per serving².
• Convenient Caloric Surplus: They are useful for those who find it difficult to consume enough calories through regular food alone to gain weight.
• Nutritional Balance: Usually balanced with proteins, carbs, and fats to support both energy levels and muscle growth.

Best For

• Bulking Up: Ideal if you need a significant caloric surplus to gain weight and build muscle.
• Hard Gainers: Suitable for those who find it challenging to gain weight despite eating a lot.

Combining with Creatine

Recommendations

• Creatine Dosage: As mentioned earlier, 3-5 grams per day.
• Usage with Whey Protein: Take 20-30 grams of whey protein post-workout and/or another serving during another part of the day.
• Usage with Whey Gainer: One serving post-workout and potentially another during the day, depending on your caloric and macronutrient needs.

Example Plan

• Whey Protein and Creatine:
  • Morning: 3-5 grams of creatine.
  • Post-Workout: 20-30 grams of whey protein and another 3-5 grams of creatine if you haven't taken it in the morning.
• Whey Gainer and Creatine:
  • Morning: 3-5 grams of creatine.
  • Post-Workout: 1 serving of whey gainer and another 3-5 grams of creatine if not taken earlier.

Both types of supplements can be beneficial, but your choice should align with your specific weight gain goals, daily caloric needs, and overall nutritional strategy.

If you need product recommendations or want to find specific products, let me know, and I can help you search for them.

Footnotes

1. Joy L Frestedt, "A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study," NCBI, 2008. ↩

2. Chae-Been Kim, "Effects of Whey Protein Supplement on 4-Week Resistance Exercise-Induced Improvements in Muscle Mass and Isokinetic Muscular Function under Dietary Control," NCBI, 2023. ↩

Here are some whey gainer and creatine products that you might find beneficial for your weight gain goals:

Whey Gainer Products

• Major Mass, Lean Mass Gainer, Marshmallow Charms - $54.99
  • 20g protein, 31g total carbohydrates per serving
• Gold Standard Pro Gainer, Double Chocolate - $79.00
  • 60g protein, 81g total carbohydrates per serving
• Muscle Mass Gainer, Protein Powder Supplement - $41.99
  • 52g protein, 264g total carbohydrates per serving
• Gainer, Chocolate - $32.99
  • 25g protein, 49g total carbohydrates per serving
• MuscLean, Lean Muscle Weight Gainer, Vanilla Milkshake - $59.99
  • 21g protein, 6g total carbohydrates per serving

Creatine Products

• PRE-KAGED, Pre-Workout, Berry Blast - $44.99
  • Includes Patented Creatine HCl®
• Serious Mass, Chocolate - $49.03
  • Includes 5g Creatine Monohydrate per serving
• Con-Cret+ Test - $35.99
  • Includes Patented Creatine HCl®
• EverStrong - $39.95
  • Includes EverStrong® Muscle Matrix Blend (Creatine and other ingredients)
• Methyl Complete - $39.95
  • Includes 500mg Creatine Monohydrate

You can select a whey gainer based on your caloric and macronutrient needs and combine it with a creatine supplement from the above options for effective weight and muscle gain.