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Protein is fuel for building, maintaining, and repairing muscle fibers. Without enough protein, the body uses/attacks your muscles as an energy source, and they eventually shrink. If you're trying to build muscle, a protein surplus is recommended -- too much is better than too little (within reason!) One gram of protein per pound of body weight is an easy "set it and forget it" amount to aim for daily. If not trying to actively build muscle, you don't need this much.
Creatine serves to deliver and retain more water (H2O) to muscles during exertion, aiding in explosive movements (e.g. weight lifting.) Your body naturally creates enough creatine for its daily needs, but if you're trying to push beyond your boundaries, building up a higher concentration helps here, and the idea is to maintain that elevated concentration by taking it every day. There are supposedly some other benefits (improved circulation, mental acuity) but I wouldn't know anything about that. Water retention in muscle to benefit explosive movements is the main benefit of creatine IMO.
If you're only gonna use one, I'd go protein all the way. A creatine supplement is wholly unnecessary if you are not truly pushing your body/muscles. If you are regularly lifting weights and want to make the most of your workouts, both are great, but protein is the important one.
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(I'm no expert but...) Creatine helps exercise performance, while protein is is needed for muscle growth and repair.
I was on creatine for a while (along with protein) and the creatine helped my workouts. But it caused stomach issues for me. May go back on it, adjusting the dosage/schedule and give it another try.
I can't do whey concentrate protein without upsetting my stomach but do fine with plant protein just FYI. I've also heard using 100% whey isolate is less likely to upset your stomach but I haven't tried it myself. Make sure to read the label though as many whey isolate powders are blended with whey concentrate. Good luck.
I strongly dislike the vanilla with superfoods because it has a weird cinnamon flavor to me. Studies have also shown that whey protein is better for muscle building.
Protein is fuel for building, maintaining, and repairing muscle fibers. Without enough protein, the body uses/attacks your muscles as an energy source, and they eventually shrink. If you're trying to build muscle, a protein surplus is recommended -- too much is better than too little (within reason!) One gram of protein per pound of body weight is an easy "set it and forget it" amount to aim for daily. If not trying to actively build muscle, you don't need this much.
Creatine serves to deliver and retain more water (H2O) to muscles during exertion, aiding in explosive movements (e.g. weight lifting.) Your body naturally creates enough creatine for its daily needs, but if you're trying to push beyond your boundaries, building up a higher concentration helps here, and the idea is to maintain that elevated concentration by taking it every day. There are supposedly some other benefits (improved circulation, mental acuity) but I wouldn't know anything about that. Water retention in muscle to benefit explosive movements is the main benefit of creatine IMO.
If you're only gonna use one, I'd go protein all the way. A creatine supplement is wholly unnecessary if you are not truly pushing your body/muscles. If you are regularly lifting weights and want to make the most of your workouts, both are great, but protein is the important one.
Last edited by CrimsonFeather358 April 10, 2025 at 07:00 AM.
Before anyone jumps on this, one serving is TWO scoops. I did not pay attention when I first bought this brand and it made everything disgusting and chalky to reach the amount of protein as most brands. One scoop only has ~11g of protein compared to, say, Optimum Nutrition, where one scoop has 24g of protein.
I can't do whey concentrate protein without upsetting my stomach but do fine with plant protein just FYI. I've also heard using 100% whey isolate is less likely to upset your stomach but I haven't tried it myself. Make sure to read the label though as many whey isolate powders are blended with whey concentrate. Good luck.
Thanks yeah I've used whey in the past but I've had to switch to vegetable protein.
Last edited by NotBuscemi April 16, 2025 at 09:13 AM.
Protein is fuel for building, maintaining, and repairing muscle fibers. Without enough protein, the body uses/attacks your muscles as an energy source, and they eventually shrink. If you're trying to build muscle, a protein surplus is recommended -- too much is better than too little (within reason!) One gram of protein per pound of body weight is an easy "set it and forget it" amount to aim for daily. If not trying to actively build muscle, you don't need this much.
Creatine serves to deliver and retain more water (H2O) to muscles during exertion, aiding in explosive movements (e.g. weight lifting.) Your body naturally creates enough creatine for its daily needs, but if you're trying to push beyond your boundaries, building up a higher concentration helps here, and the idea is to maintain that elevated concentration by taking it every day. There are supposedly some other benefits (improved circulation, mental acuity) but I wouldn't know anything about that. Water retention in muscle to benefit explosive movements is the main benefit of creatine IMO.
If you're only gonna use one, I'd go protein all the way. A creatine supplement is wholly unnecessary if you are not truly pushing your body/muscles. If you are regularly lifting weights and want to make the most of your workouts, both are great, but protein is the important one.
Don't disagree with anything youre saying but i'll a few important bits:
Protein has wildly varying quality in terms of its purity, mixability, flavors, price, etc. Though a lot of the details on what aspect is important to various users, there's no denying that there's wildly different products out there.
When it comes to creatine, creatine is creatine, basically. There's nothing noteworthy about one versus another, generally.
Finally, creatine is relatively a lot cheaper, has some purported benefits outside of what youve mentioned, and also has no substantial recorded negative effects (some people feel slightly nauseous after a dose) with certain measured benefits.
I do agree that if youre going to for some reason only choose one i'd make sure to get enough protein, but I also think its easy enough to do both.
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very sweet. mix it with any unflavored powder you have or if you make smoothie out of it put in cocoa/cacao powder. wish costco sold their unflavored one. these sweetened ones give me acne.
Protein is fuel for building, maintaining, and repairing muscle fibers. Without enough protein, the body uses/attacks your muscles as an energy source, and they eventually shrink. If you're trying to build muscle, a protein surplus is recommended -- too much is better than too little (within reason!) One gram of protein per pound of body weight is an easy "set it and forget it" amount to aim for daily. If not trying to actively build muscle, you don't need this much.
Creatine serves to deliver and retain more water (H2O) to muscles during exertion, aiding in explosive movements (e.g. weight lifting.) Your body naturally creates enough creatine for its daily needs, but if you're trying to push beyond your boundaries, building up a higher concentration helps here, and the idea is to maintain that elevated concentration by taking it every day. There are supposedly some other benefits (improved circulation, mental acuity) but I wouldn't know anything about that. Water retention in muscle to benefit explosive movements is the main benefit of creatine IMO.
If you're only gonna use one, I'd go protein all the way. A creatine supplement is wholly unnecessary if you are not truly pushing your body/muscles. If you are regularly lifting weights and want to make the most of your workouts, both are great, but protein is the important one.
Excellent summary, thanks! Any ideas on amounts for 50 year old men? Definitely noticing muscle loss (flabbiness) , but I am very active almost every day (12-17K steps and lots of motion, lifting, etc). I used to do pull ups before breaking my elbow, then my collarbone, and could do 13 pull ups a few years ago. Now probably 2.
Last edited by BruceInCola April 10, 2025 at 09:32 AM.
Excellent summary, thanks! Any ideas on amounts for 50 year old men? Definitely noticing muscle loss (flabbiness) , but I am very active almost every day (12-17K steps and lots of motion, lifting, etc). I used to do pull ups before breaking my elbow, then my collarbone, and could do 13 pull ups a few years ago. Now probably 2.
5 grams a day. some peopl start with 10 to get to a baseline, but honestly it doenst take long. just do 5g a day.
Excellent summary, thanks! Any ideas on amounts for 50 year old men? Definitely noticing muscle loss (flabbiness) , but I am very active almost every day (12-17K steps and lots of motion, lifting, etc). I used to do pull ups before breaking my elbow, then my collarbone, and could do 13 pull ups a few years ago. Now probably 2. [img]https://static.slickdealscdn.com/images/smilies/biggrin.gif[/img]
No problem! Protein needs increase as age increases in order to combat sarcopenia (muscle/mass loss due to aging) later in life, but nothing crazy for maintenance purposes. Ultimately there's no beating the clock, but a high-protein diet with resistance exercise is the best approach to staving off muscle loss. My own personal (and unprofessional!) opinion is 1 gram per lb of body weight is a great baseline for adults. Protein shakes aren't completely necessary to hit this, but make it a lot easier in a cost (and caloric) effective way.
This one doesn't have Erythritol sweetener, but instead added sugar, so may not be that sweet
BUT, my main problem is HIGH sodium content...somehow I can not get pass 390mg of sodium in 2 scoops
Too sweet, too much sodium, wtf
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Protein is fuel for building, maintaining, and repairing muscle fibers. Without enough protein, the body uses/attacks your muscles as an energy source, and they eventually shrink. If you're trying to build muscle, a protein surplus is recommended -- too much is better than too little (within reason!) One gram of protein per pound of body weight is an easy "set it and forget it" amount to aim for daily. If not trying to actively build muscle, you don't need this much.
Creatine serves to deliver and retain more water (H2O) to muscles during exertion, aiding in explosive movements (e.g. weight lifting.) Your body naturally creates enough creatine for its daily needs, but if you're trying to push beyond your boundaries, building up a higher concentration helps here, and the idea is to maintain that elevated concentration by taking it every day. There are supposedly some other benefits (improved circulation, mental acuity) but I wouldn't know anything about that. Water retention in muscle to benefit explosive movements is the main benefit of creatine IMO.
If you're only gonna use one, I'd go protein all the way. A creatine supplement is wholly unnecessary if you are not truly pushing your body/muscles. If you are regularly lifting weights and want to make the most of your workouts, both are great, but protein is the important one.
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I was on creatine for a while (along with protein) and the creatine helped my workouts. But it caused stomach issues for me. May go back on it, adjusting the dosage/schedule and give it another try.
I can't do whey concentrate protein without upsetting my stomach but do fine with plant protein just FYI. I've also heard using 100% whey isolate is less likely to upset your stomach but I haven't tried it myself. Make sure to read the label though as many whey isolate powders are blended with whey concentrate. Good luck.
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https://www.costco.com/optimum-nu...25750.html [costco.com]
Protein is fuel for building, maintaining, and repairing muscle fibers. Without enough protein, the body uses/attacks your muscles as an energy source, and they eventually shrink. If you're trying to build muscle, a protein surplus is recommended -- too much is better than too little (within reason!) One gram of protein per pound of body weight is an easy "set it and forget it" amount to aim for daily. If not trying to actively build muscle, you don't need this much.
Creatine serves to deliver and retain more water (H2O) to muscles during exertion, aiding in explosive movements (e.g. weight lifting.) Your body naturally creates enough creatine for its daily needs, but if you're trying to push beyond your boundaries, building up a higher concentration helps here, and the idea is to maintain that elevated concentration by taking it every day. There are supposedly some other benefits (improved circulation, mental acuity) but I wouldn't know anything about that. Water retention in muscle to benefit explosive movements is the main benefit of creatine IMO.
If you're only gonna use one, I'd go protein all the way. A creatine supplement is wholly unnecessary if you are not truly pushing your body/muscles. If you are regularly lifting weights and want to make the most of your workouts, both are great, but protein is the important one.
Thanks yeah I've used whey in the past but I've had to switch to vegetable protein.
Protein is fuel for building, maintaining, and repairing muscle fibers. Without enough protein, the body uses/attacks your muscles as an energy source, and they eventually shrink. If you're trying to build muscle, a protein surplus is recommended -- too much is better than too little (within reason!) One gram of protein per pound of body weight is an easy "set it and forget it" amount to aim for daily. If not trying to actively build muscle, you don't need this much.
Creatine serves to deliver and retain more water (H2O) to muscles during exertion, aiding in explosive movements (e.g. weight lifting.) Your body naturally creates enough creatine for its daily needs, but if you're trying to push beyond your boundaries, building up a higher concentration helps here, and the idea is to maintain that elevated concentration by taking it every day. There are supposedly some other benefits (improved circulation, mental acuity) but I wouldn't know anything about that. Water retention in muscle to benefit explosive movements is the main benefit of creatine IMO.
If you're only gonna use one, I'd go protein all the way. A creatine supplement is wholly unnecessary if you are not truly pushing your body/muscles. If you are regularly lifting weights and want to make the most of your workouts, both are great, but protein is the important one.
Protein has wildly varying quality in terms of its purity, mixability, flavors, price, etc. Though a lot of the details on what aspect is important to various users, there's no denying that there's wildly different products out there.
When it comes to creatine, creatine is creatine, basically. There's nothing noteworthy about one versus another, generally.
Finally, creatine is relatively a lot cheaper, has some purported benefits outside of what youve mentioned, and also has no substantial recorded negative effects (some people feel slightly nauseous after a dose) with certain measured benefits.
I do agree that if youre going to for some reason only choose one i'd make sure to get enough protein, but I also think its easy enough to do both.
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Protein is fuel for building, maintaining, and repairing muscle fibers. Without enough protein, the body uses/attacks your muscles as an energy source, and they eventually shrink. If you're trying to build muscle, a protein surplus is recommended -- too much is better than too little (within reason!) One gram of protein per pound of body weight is an easy "set it and forget it" amount to aim for daily. If not trying to actively build muscle, you don't need this much.
Creatine serves to deliver and retain more water (H2O) to muscles during exertion, aiding in explosive movements (e.g. weight lifting.) Your body naturally creates enough creatine for its daily needs, but if you're trying to push beyond your boundaries, building up a higher concentration helps here, and the idea is to maintain that elevated concentration by taking it every day. There are supposedly some other benefits (improved circulation, mental acuity) but I wouldn't know anything about that. Water retention in muscle to benefit explosive movements is the main benefit of creatine IMO.
If you're only gonna use one, I'd go protein all the way. A creatine supplement is wholly unnecessary if you are not truly pushing your body/muscles. If you are regularly lifting weights and want to make the most of your workouts, both are great, but protein is the important one.
5 grams a day. some peopl start with 10 to get to a baseline, but honestly it doenst take long. just do 5g a day.
BUT, my main problem is HIGH sodium content...somehow I can not get pass 390mg of sodium in 2 scoops
Too sweet, too much sodium, wtf
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