Stacking Creatine & Protein Supplements

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What is meant by the term stacking?

When Discount-Supplements promote certain supplements, we usually group them together because we feel they will in some way or another complement each other i.e. there may be a cumulative or ‘stacked’ benefit to combining them. For example, whey protein is designed to prepare and replenish our muscles before and after training, which will combine perfectly with creatine monohydrate which serves to energise our muscles during training. This combination gives you what is known in the fitness and bodybuilding world as a supplement ‘stack’, or ‘stacked effect’.

How would this particular stack benefit me?

This particular stack will provide you with a blend of sustained energy, intensity and improved strength, power and endurance (Creatine). It will assemble an armoury of amino-acids (Whey protein) to support and repair your mind and muscles, catapulting you into the desirable state that is sustained anabolism (growth).

Should YOU stack creatine and protein?

For both inexperienced and experienced trainers alike, Whey protein will always have its benefits. The guide by the International Society of Sports Nutrition of 1.4-2.0g of protein per kg bodyweight for those people who are performing strenuous physical activity means that meeting protein requirements through diet alone is difficult. To help meet requirements and avoid a nutrient deficiency, we therefore recommend a whey and/or casein protein supplement (why not consider ‘stacking’ whey and casein protein, many top athletes do!) (ISSN, 2010).

The readily available energy derived from the muscles own, unique energy reserve (creatine), will benefit both the inexperienced and experienced trainer alike. Creatine is an excellent means of smashing the boundaries if/when a plateau in gains occurs, and inevitably it will! The inherent gains in strength and size that comes with creatine supplementation make it an ideal stack partner of protein. You might pose the question, ‘isn’t size gained from creatine because of fluid retention’? The answer is yes and no, yes in the sense that creatine intake causes an osmotic shift of water to the muscles (which can have a muscle preserving effect in itself) causing a swell. No in that it fuels and drives training and lifting, meaning the body is exceeding its previous threshold, inducing the ‘super-compensatory effect’ that we must all go through to grow and develop (Matsui et al. 2012).

So in order to maximise the super-compensatory effect of creatine supplementation (your body’s ability to recover beyond its basal/base level, leading to muscle and fitness gains) we need to support and replenish this with an abundant supply of protein and amino-acids. Hence we recommend ‘stacking’ protein and creatine. Give it a try!

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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