My role as a sports scientist is to educate you scientifically and give you my own personal experience with these supplements. In this article, we will be talking about supplements that people are always asking about, such as whey protein and creatine. Supplements are great for you and can be beneficial if used in the right way.
Whey protein is a great supplement to add to your daily protein intake if you’re training hard and trying to build lean muscle mass. Sometimes it’s hard to get the amount of protein your body needs from food, but whey protein makes it easier to obtain the amount you need to build lean muscle mass. As most people will tell you, food comes first before whey protein.
Creatine is an excellent supplement if you’re looking to build muscle size or if you’re training for high-intensity activities that require explosiveness over multiple rounds with limited recovery time. Creatine works wonders if you take it and train as intended while using creatine.
Why I Started
I have been training for over 16 years and started using protein and creatine two years ago. I trained consistently—five times a week—mostly in strength training, boxing, and tag rugby. I remember my body changing a lot very quickly, and I was eating everything in sight because my body was craving it. After I reached 18-19 years and continued playing sports competitively while also studying at the University of London South Bank, I started to notice I wasn’t recovering as fast as I wanted. I’d feel sore for days, and on some weeks, I struggled to hit my numbers at the gym or recover quickly enough in training to maintain the same intensity.
I also realised I wasn’t consuming enough protein. I believed I was, but once I tracked my meals, it became evident: I was falling short. That’s when I decided to try whey protein, which was recommended by my coach at the time; I started with Optimum Nutrition Whey Protein Gold Standard. I notice that my recovery after games and practices is improving significantly, and I am lifting and moving heavier weights at the gym. I did, however, increase my food intake, particularly my protein consumption. I was consuming around 180g of protein per day because I weighed 80kg. To calculate the amount of protein you need, multiply your body weight by 2, and that will give you the amount in grams.
What does whey protein do?
Whey protein helps your body repair and build muscle after exercise by providing a fast-digesting source of essential amino acids, especially leucine and the other 24 essential amino acids, which play a key role in muscle protein synthesis. Studies show that consuming whey protein post-workout can significantly increase muscle recovery and growth. One well-known study published in the Journal of Applied Physiology found that whey protein supplementation after resistance training led to greater muscle hypertrophy and strength compared to placebo. ( jean at el)
creatine
I started researching creatine and its significance in sports performance as well as in building muscle mass. In my experience, using creatine has been a great way to boost my performance and help me get that extra rep at the gym. Creatine is a supplement I would recommend if you’re medically allowed to take it and are over 18 years old. It’s an excellent supplement for high-intensity sports, strength training, and powerlifting.
I began with 5 grams a day, no loading phase, just a daily scoop mixed into my pre-workout shake. I also take another 5 grams after training to help replenish. In the first week, not much changed. By the third week, I felt stronger. My lifts, especially compound movements like squats and bench presses, started to climb. The difference wasn’t dramatic, but it was real. I could push out that extra rep. I wasn’t exhausted after my sets. Over time, that added up.
What does creatine do?
Creatine increases your body’s capacity to produce energy during high-intensity, short-duration activities such as weightlifting or sprinting. It functions by increasing the availability of phosphocreatine in your muscles, which aids in regenerating ATP—the primary energy source for muscle contractions. Over time, this results in improved strength, power, and performance.
Additionally, it supports muscle growth by enabling you to train harder and recover more quickly. A widely cited study published in the Journal of Strength and Conditioning Research found that creatine supplementation significantly increased muscle strength and lean mass in resistance-trained individuals (Kreider et al., 2003).Long-Term Impact
Three months in, I was lifting more, recovering better, and eating smarter. Whey protein helped me maintain consistency with my nutrition. Even on busy days, I met my protein target. That alone improved my body composition—more muscle, less fat. Creatine provided me with a slight but steady edge. My training sessions felt more intense, and I was enjoying it. I had more energy in the tank and i could push really hard. I also stayed hydrated, which matters when using creatine. I ensured I drank more water throughout the day. And yes, I noticed some weight gain, but it was primarily water retention in my muscles. It made me appear fuller, not bloated.
What I Learned
Supplements are effective when your training and diet are on point. Don’t expect miracles if your workouts or meals are haphazard. Download the 12reps app and join a community of individuals training hard and achieving results. Whey protein is simply food in powdered form. Don’t overthink it. It helps you achieve your protein targets, that’s all.
Creatine isn’t solely for bodybuilders. It benefits anyone engaged in resistance training. The science behind it is sound.
Consistency is more important than timing. I took both daily. No special protocols, just consistency.
Would I Recommend Them?
Yes. 100%.
If you lift regularly and aim to build strength or size, whey protein and creatine can both help. They’re affordable, easy to use, and backed by research. But don’t forget—your real gains come from showing up, training hard, and eating well. Supplements just support the process. That’s my experience. Straightforward, nothing fancy. Just real results from simple choices.
Download the 12reps app and join hundreds of individuals in the community who are using the app to build muscle, enhance strength, and achieve their goals at the gym.
– Will Duru
