Creatine or Whey? How to choose
Creatine or Whey? Optimize your sports practice with food supplements
Whether you're a beginner or a seasoned athlete, it can be difficult to choose dietary supplements that are right for your specific workout. Creatine and whey are both recommended for promoting recovery and muscle mass gain . In this article, we'll take a look at the specifics of each, as they have different roles!
Food supplements, an essential asset for physical maintenance
Creatine and whey are dietary supplements . They are consumed as part of a balanced diet and a healthy lifestyle to promote sports recovery and the development of muscle mass.
These supplements are lab-made and formulated in powder form. They can be mixed with the necessary liquid to make a drink, or they can be included in a recipe to be consumed directly with food. Ideally, supplements are taken just before or after a workout.
At Blackbelt, whether you choose creatine or whey, our products are designed, developed, and produced in France to guarantee their quality, because we don't mess with your body. Our carefully selected natural ingredients are designed to create high-end supplements that match your performance .
Whey ensures sports recovery through the supply of protein
When we ask ourselves the question " creatine or whey ", we must understand that the two products have a different contribution: creatine is already naturally present in the body, while whey contains elements that are not generated by the body, but provided by food.
Whey is the English word for whey. This protein, extracted from cow's milk and ground into powder, promotes the development of muscle mass and physical strength. There are several types depending on the concentration of protein in the product, but all have the same goal: to supplement the diet to ensure athletic performance and better recovery .
What is the composition of whey?
At Blackbelt, we offer our Whey Protein food supplement , available in vanilla or chocolate flavor. The product contains EAAs (essential amino acids) , the nine essential amino acids, that is, those that cannot be synthesized by the body and that must be provided through regular food consumption.
Among them are the famous BCAAs (Branched-Chained Amino Acids) , the three branched-chain amino acids leucine, isoleucine and valine. These are the proteins that will participate more particularly in the development of muscles and the reduction of fatigue.
Our whey also contains glutamine , a non-essential amino acid that synthesizes all proteins: it is this which ensures efficient penetration of other proteins into your body.
We've developed this specific combination to best meet your body's needs. As athletes, we know that nutrition plays a key role in physical preparation. Whey Protein ensures ideal protein intake and absorption in a single serving.
What are the effects of whey on the body?
When you engage in regular, intense physical activity, your body needs to maintain its muscles more thoroughly than usual. Dietary supplements are an effective solution to ensure your body can recover as much as possible and receive the nutrients it needs.
The purpose of taking whey protein is to help your body build muscle if you already exercise, and to maintain it by causing micro-lesions and fatigue if you already exercise regularly. It's also a good way to regulate your body fat levels and improve your bone density, while also improving your cardiovascular health.
Concretely, by regularly consuming whey , you will see your body evolve, sculpt itself: proteins will help you achieve your aesthetic goals. However, this is not its only advantage: your body will recover more efficiently after each session, and you will thus avoid exhaustion and injuries.
Why and how to use whey?
A person without a specific athletic pursuit should consume 0.8 grams of protein per kilogram of body weight per day (or 56g for a 70kg person). In bodybuilding, it is common to increase to 2g/day/kg of body weight to gain mass. To prepare whey effectively, we recommend diluting 30 grams of protein in 250 ml of liquid.
A reminder: your fitness routine is unique to you, and the advice in this article can only be general! For optimal effectiveness, it's best to contact your sports coach, dietitian, or doctor if you have any questions. You can also contact us on our social media; we're available to advise you.
Creatine promotes intense sporting effort
Whey and creatine are both proteins. However, creatine is already found naturally in the body. It is used to produce energy, particularly in muscles and the brain.
What is the composition of creatine monohydrate?
Blackbelt Creatine Monohydrate, like all monohydrates, contains 88% pure creatine, with the remainder consisting of water molecules for absorption. It is a fully vegan, kosher, and halal product.
The difference is the control we have over our product and its 100% French manufacturing, guaranteeing a high-end, quality supplement.
What is the effect of creatine on the body?
Creatine is designed to improve physical performance during short, intense workouts . It is ideal for bodybuilding athletes looking to build muscle, as well as sprinters.
When you consume creatine, it goes mostly to your muscles and reacts with the phosphate already present there. The resulting reaction releases a lot of energy, which you use during your workout. Because your muscles have more energy, they fatigue less, and you're less likely to injure yourself due to fatigue. Since they're working harder, creatine automatically promotes their growth.
Creatine consumption tends to transport more water to the muscles, especially at the beginning of the intake, but it has been proven that the overall body water mass remains stable. However, this may result in a feeling of thirst that is more intense than usual. In hot weather, this effect becomes an advantage, as it encourages the athlete to hydrate more. This helps maintain your physical abilities at their peak performance.
Why and how to use creatine?
Creatine should be consumed before a workout. The recommended dose is 3 grams per day, with the powder mixed with liquid. Be careful, as overdosing on creatine can strain the kidneys, so we recommend not exceeding this dose.
Creatine or whey, which dietary supplement should you choose?
Choosing between creatine or whey comes down to questioning your own sporting practice, both in terms of the conditions and the desired objective.
As we have seen, creatine provides an energy boost during repeated exercises , and it is already naturally present in the body. This food supplement will therefore be more suitable for bodybuilding, crossfit or swimming , which require intense physical effort over relatively short periods.
However, creatine does not promote endurance, in the sense that it only provides a temporary energy boost. It is therefore not recommended for longer activities such as running, especially for those preparing for a marathon. Its usefulness will be optimal for sprinting or sports requiring mixed efforts.
Conversely, whey supplements a balanced diet with additional protein, suitable for sports. In this context, whey has a dual effect: providing what your body needs to develop muscles during regular physical activity, but also promoting your recovery by repairing the micro-lesions that your activity creates on your muscles.
Whey protein is therefore an essential element in a regular athlete's diet. It promotes endurance and prevents the harmful effects of muscle fatigue. Furthermore, when consumed in the recommended doses, Blackbelt Whey Protein received AFNOR NF EN 17444 anti-doping validation at the date of manufacture.
Whichever you choose, it's essential to consider the composition and origin of your creatine or whey . Not all products are created equal: some offer additional protein, others less. Furthermore, French manufacturing and naturally sourced ingredients are always a guarantee of quality.
Creatine or whey, why choose?
As you can see, creatine or whey, the question doesn't really make sense when you understand that each has a specific role to play in the development of your body. For sports that require both regular maintenance and intense physical activity, there are no contraindications to taking creatine and whey in the same dose.
The difference between the two products is that whey protein does a deep work on your body, while creatine is only effective if you actually exert yourself physically. On your rest days, we therefore recommend continuing to take whey protein without necessarily supplementing it with creatine, as it is useless.
This specific use is particularly suited to practices such as bodybuilding or Crossfit, and we understand this well at Blackbelt. This is why we have created the Force Pack, a specific offer combining creatine and whey in a single purchase , in order to bring you the essentials directly and in the required standards.
The dietary supplement is not a guarantee of total sports recovery.
While taking dietary supplements is beneficial when engaging in regular and intense physical activity, it's not a sufficient guarantee of optimal recovery. Supplements like creatine or whey act within the body: they are facilitators. However, to ensure your body's proper functioning, dietary supplements cannot replace complete recovery. .
The latter involves good practices right from the workout itself: stretching, often neglected, is nevertheless a fundamental element. Recovery is accompanied above all by a healthy lifestyle: quality, uninterrupted nights of sleep, as well as a balanced diet.
The goal of long-term recovery is to avoid weakening the muscle through overly intense exercise, but also to protect yourself from discomfort, especially muscle soreness. This also allows you to stay motivated and improve your performance. . For this, massage and cold are recognized techniques.
While these practices are necessary, they are often difficult to implement. They require willpower and regular investment to work effectively. At Blackbelt, we are athletes, and we know how hard it is to find motivation and time once the workout is over… And that's okay. We realize that we are, above all, human beings: we owe each other kindness.
It's for these moments that we created our Black Belt Punch shower gel, the first anti-ache treatment with proven effectiveness . It reduces muscle fatigue and soothes your tendons and ligaments thanks to our organic essential oils, known for their anti-inflammatory effect. Your recovery occurs efficiently, you can improve your performance and minimize the risk of injury in a practical and simple way.
By using food supplements like whey or creatine and our shower gel, you give yourself the best chance of optimizing your sports practice effectively, with quality, high-end items designed to suit you. You will find them in our Performance pack, which we have designed to meet your requirements.
