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What supplements should I prioritize buying as a beginner to strength training: whey, casein, and/or creatine? Should I be buying all three?
-Newbie on Supplements
WHEN I FIRST started lifting weights, the two most important things for my gym buddies and I were how much we could bench press and which supplements we were taking. Starting out in strength training was like entering a whole new universe; along with learning proper form and how to behave in a new social setting, I had to navigate my way through bro-science, flat out misinformation, and unscrupulous supplement store employees to figure out exactly which tubs of flavored powders were worth my hard-earned money—and more importantly, which would be the most safe and effective to take for my muscle-building goals.
I cycled through various supplements over those first few years without any real answers, and I watched my friends do the same. We would sit in the locker room of the local YMCA, pulling tubs and canisters out of our duffle bags as we blustered about our gains and how they were thanks to the gag-inducing shakes we were downing like mythical muscle elixirs. Meanwhile, we were all totally ignorant about the actual science behind our hard-earned progress—I’d have guessed “protein synthesis” was the name of these sketchy products, not an essential part of the process of building muscle—so we kept searching for the next magic pill, unsure of what we actually needed.
To help you avoid going through all of that, I spoke with Dezi Abeyta, RDN, a dietician who is a Men’s Health Nutrition Advisor and author of Lose Your Gut Guide. There are simple answers for your questions about supplementation, and he’s the most qualified person to answer them. Before you even think about workout powders and pills, he says, you need to get a handle on the basics of sports nutrition first.
“When someone comes to me and they’re looking to implement strength training, the first thing that I’m going to help them to do is to build [a] foundation,” says Abeyta. That means he’s concerned about more than just what a person is consuming. Abeyta says that sleep and recovery are his first points of focus. “We want to make sure over time that this type of person is sleeping well, so they’re increasing their regularity… of going to bed at the same time and waking up at the same time.” Next step: hydrate. Once that pattern is established, nutrition can come into play.
Still, your first step shouldn’t be to reach for a protein shaker. “You can’t out-supplement a really imbalanced diet and really bad habits,” he emphasizes. “Supplementation is supposed to be there to supplement an already balanced diet.” Instead, Abeyta says that it’s important that you understand what your energy needs are for your activity level and goals. Your body uses the calories you consume for energy, and if you’re training hard to build muscle, you might need more than you’d think.
“First things first, I want to make sure that you’re consuming enough,” he says. “From there, we’re going to help to understand the nature and the balance of your macronutrients.” You might’ve heard guys in the weight room talking about their macros; if you’re not sure exactly what that means, don’t worry. You probably already know them, just not by that name. The three types of macronutrients are carbohydrates, fats, and your favorite for muscle-building, proteins.
Abeyta recommends using The Athlete’s Plate, a system developed by Team USA dietitians, to help balance your meals. But at the most basic level, Abeyta has a simple breakdown. “We want to make sure that a plate has protein, carbohydrates, fat, and then half of that is colorful fruits and veggies,” he says. If you want to get more granular with protein needs specifically, many experts recommend 1.2 to 1.6 grams per kilogram of bodyweight, and closer to the upper limit of 2 grams per kilogram if building muscle is your ultimate goal.
Only after you’ve established healthy, consistent sleep patterns, solid hydration, and a balanced diet does Abeyta start thinking about adding supplements. So rather than depending on the powder to hit your protein threshold, Abeyta recommends getting as close to you can using your meals and snacks with real, unprocessed foods, and then filling in the gaps with a protein shake.
In terms of choosing the best type of supplement for you—even before you begin to consider factors like whether you’re going to opt for whey or a vegan formula or your preference for flavor—Abeyta says that you need to make sure what you’re buying is above-board. The FDA doesn’t hold supplements to the same standards as food and medicine, so while harmful products can be recalled, it’s harder to guarantee you’re getting exactly what you pay for without a third-party testing seal of approval. “Third-party testing actually comes in and makes sure that… whatever they say is on the bottle is on the bottle each and every time in the right amounts,” he says. He recommends buying only products that have been inspected and approved by Informed Sport, Informed Choice, and NSF Certified for Sport.
Now that we’ve covered the basics of when it’s appropriate to use supplements, we can answer the actual question about which supplements you should prioritize as a beginner among whey protein, casein, and creatine. “I think buying all three would be great,” says Abeyta. But he does have some more specific guidance that can help you understand what might work best for you, and why.
Firstly, whey protein and casein are serving the same purpose: to help you repair and build muscle after workouts. The difference is in how quickly they get to work. “Your whey protein is going to be more fast absorbing,” Abeyta says. “So if you’re going to take this, it’s great for after a workout.” Casein, on the other hand, is a more slow-absorbing type of protein. “Casein is a really great add-in because it’s slower digesting and it will help you with satiety [feeling full] over time,” he adds. “It really just depends on the person. I usually tell people ‘Hey, make sure that you’re getting both, it’s really beneficial.”
Abeyta is a big fan of creatine—and you should be, too. “I’m not entirely sure why creatine gets a bad rap,” he says. “Creatine is safe for consumption, as long as it’s third-party tested, and it’s actually something that is crazy beneficial to hydrate your muscle, to reduce muscle damage, and then over time to help you to increase strength, hypertrophy, and then performance.” You might have heard about creatine loading, but in most cases (and especially for beginners), Abeyta recommends that people take five grams per day.
So, we know that whey protein, casein, and creatine are all great options for supplements (if you’ve handled the basics of a solid foundation of rest, recovery, and diet first, of course).
But if you’re on a budget, you might not be able to swing all three. In that case, follow Abeyta’s guidance and think about your circumstances. If you’re someone who wants to take a fast-acting post-workout supplement, go for whey. If you’re a busy guy and you’re worried about getting hungry, opt for casein. Either way, add creatine to your routine, since Abeyta says you probably won’t be able to get the same amount through natural sources.
Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
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