UK guidance for adults is 0.75 g of protein per kg of body weight a day. Many people who lift aim higher, often around 1.6 g per kg, spread across their meals. A shake is an easy way to top up.
Should I take creatine on rest days?
Yes. Creatine is taken every day, not only on training days. The authorised claim is based on a daily intake of 3 g.
What is the difference between whey isolate and whey?
Isolate is filtered further, so it usually has more protein and less fat, carbohydrate and lactose per scoop. Standard whey is often creamier and cheaper. Check the protein per scoop on each label.
Supplements for a muscle-building phase
Building muscle comes down to hard training, enough food and enough protein. This range covers the supplements that make that easier day to day: protein powder, creatine, amino acids and quick carbs.
The core three
Protein first. Protein contributes to a growth in muscle mass. Naughty Boy Advanced Whey 2kg and FERAL Whey are everyday whey powders, and RAW Nutrition's CBUM Itholate gives 25 g of protein a scoop.
Creatine second. RAW Nutrition Creatine Monohydrate gives 5 g a scoop. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
Carbs third. A bowl of cream of rice before training is quick to make and easy to portion. If you like a drink during your session, add amino acids or Gaspari SizeOn Max Performance.
Brands we stock
RAW Nutrition, FERAL, Naughty Boy, Gaspari Nutrition, Primabolics and Jocko Fuel. Check each product page for the protein or creatine per serving before you compare prices.
Keep it simple. One protein, one creatine and a carb you enjoy will cover most building phases. Add extras once those are in place.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
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