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Combining protein, carbohydrates, and creatine is a
highly effective, evidence-based strategy for maximizing muscle growth,
strength, and recovery. Protein repairs muscle, carbohydrates replenish energy,
and creatine powers higher-intensity training.
1. Muscle Gain Protein (Whey)
Description: Concentrated amino acids
(especially leucine) used to repair and build muscle tissue damaged during
resistance training.
Usage: 20-40g immediately post-workout to
jumpstart synthesis.
2. Carbohydrates (Carbs)
Description: Primary energy source. They restore
muscle glycogen (fuel) depleted during exercise.
Usage: Consume with protein post-workout (e.g.,
banana, rice, dextrose) to speed up nutrient recovery.
3. Creatine (Monohydrate)
Description: Compound that replenishes
phosphocreatine stores, allowing for higher-intensity, longer-lasting training.
Usage: 3-5g daily. Taking it with
carbohydrates/protein enhances absorption.
Summary of Usage (The "Post-Workout Stack")
When: Within 30–60 minutes after training.
How: Mix 1 scoop (approx. 20-30g) whey protein +
3-5g creatine + fast-digesting carbs (e.g., in a smoothie or with food).
Alternative: On rest days, take 3-5g of creatine
anytime.
