In a video posted on Instagram, Dr Victoria Tchaikovsky, sports doctor, reminds us that whey and creatine can be complementary. They can help some athletes, but only if nutrition, training and recovery follow.
Whey: useful if it really complements your proteins
Whey is not a miracle product for “building muscle”. It is above all a practical source of protein, derived from whey, a fraction of milk. In the video, Dr Victoria Tchaikovsky explains that it is mainly used to supplement intake when food is not enough, particularly among athletes who have difficulty reaching their protein quota without significantly increasing their caloric intake.
The essential point is therefore the total protein over the day. In healthy adults who train, sports nutrition recommendations often place intakes around 1.4 to 2.0 g/kg/day, depending on profile, training and goals. An intake of 20 to 30 g of whey, as mentioned in the video, can be consistent, but only if it fits into this total and does not lead to exceeding your needs.
In other words, whey is mainly used to fill a practical gap : breakfast too low in protein, snack after a session, day where meals are not enough. The Instagram account also specifies that it can be taken for breakfast or as a snack. To go further, you can consult our guidelines for how to choose your proteins as a food supplement.
Another useful nuance of the video: in case of lactose intolerance, certain isolated or hydrolyzed wheys contain less lactose and may be better tolerated. This does not exempt you from listening to your digestive tolerance, nor from asking for advice in case of doubt.
Creatine: especially interesting for short and intense efforts
Creatine does not have the same role as whey. It does not “add” proteins: it mainly helps muscle cells to provide energy during brief, intense or repeated efforts. This is why it is particularly studied in strength sports, sprints, bodybuilding series or efforts with explosive repetitions.
The fact check confirms the important nuance: creatine is especially useful for short, intense and repeated efforts. It should not be presented as a general endurance booster for all sports, all sessions or all people. Combined with resistance training, it can contribute to better gains in strength and lean mass, without being essential.
The commonly used dose is 3 to 5 g per dayan order of magnitude also cited in the video. Here again, this is not a personalized prescription: the needs and interest of a supplement vary according to diet, training level, state of health and objectives. Our article on the real benefit of creatine for short and intense efforts details these situations.
Whey and creatine can therefore be complementary, but because they meet two different needs: one helps to achieve protein intake, the other can support performance on certain efforts. The basics remain a priority: the foundations of effective mass gain are firstly based on structured training, sufficient nutrition and correct recovery.
- Do not use them to replace a meal : the expert clearly points out, whey and creatine remain food supplements;
- Don’t see them as obligatory : if food intake, training and sleep do not follow, their interest becomes limited;
- In the event of kidney disease, diabetes or nephrectomy, ANSES does not recommend protein or creatine-based supplements intended for muscle development;
- Ask for professional advice in the event of chronic illness, treatment, pregnancy, breastfeeding, adolescence or doubt about their benefit.