Creatine and whey protein are often combined in muscle mass building and weight gain supplements. Protein is comprised of amino acids that help repair and grow muscle tissue. Creatine is an organic acid that is made into energy by your body, sparing the precious muscle mass you've worked hard to build. Using a product that contains both of these substances can provide your body with energy while building muscle mass. Check with your doctor before using any dietary supplement.
Step 1
Measure out a serving of creatine powder into a 12 oz. glass or reusable portable water bottle. The University of Illinois explains that you should take creatine in 5g doses, four times daily during the "loading phase," which generally lasts a week. After this phase, you should consume 3 to 5g of creatine daily.
Step 2
Add at least half of the appropriate liquid recommended by the manufacturer of the whey. Some whey protein powders require milk, some use water and others use juice. Gradually pour the liquid into the glass of creatine, stirring gently while pouring to decrease the potential for large clumps of creatine. Leave room at the upper half of the glass for adding the whey protein and more water.
Step 3
Pour in the whey powder while stirring, then add the remaining liquid while continuing to stir to prevent clumps. Using a cold beverage helps make supplements more palatable and decrease the grainy texture they tend to impart. The slower you add the whey, the less clumping you'll face. If you have a small hand blender, this can be used to completely mix the beverage and break up any remaining chunks.
Step 4
Drink the beverage, stirring or shaking the sealed reusable bottle between swallows to prevent settling. If the last bit of the beverage seems particularly grainy, add more cold liquid and mix again to thin it out. The additional fluid will only help keep you hydrated when you're exercising, so don't worry about bloating from too much fluid. You'll sweat off the excess during exercise.
Step 5
Carry the component ingredients in pre-measured portions with you, along with your portable water bottle. This helps you make your creatine and whey beverage when you're at work or at the gym. Drink a mixture before exercising to provide energy for your workout and drink another shortly after your workout to help replace and repair tissues damaged in exercise.
Tips and Warnings
- Check with your doctor before using any dietary supplement.
Things You'll Need
- Reusable portable water bottle
- Creatine powder
- Whey protein powder
- Small hand mixer
- Cold water, juice or milk
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