pre workout shake

The Perfect Pre-Workout Shake for Maximum Strength and Power

Thursday 01st Sep 2022 |

If you’re trying to get the most out of your workout, the answer may lie within your supplements.

A surprising combination of two common pre-workout products may be the likely answer for maximum strength and power during your next training session.

 Whey and Creatine: The Ultimate Duo

If you’ve been strength training for a while and have set up your perfect set up with equipment from GymGear, you are likely familiar with both whey and creatine supplements. But have you ever tried combining them? The combination of both whey protein and creatine monohydrate can help provide maximum strength, power, and energy during a training session so you can take your workout to the next level. To better understand why this duo works so well together, let’s look at the different functions of the two. If you’re looking for the best natural pre-workout, the answer may lie within combining two common supplements: whey protein and creatine. This surprising duo can help provide maximum strength, power, and energy during a training session so you can take your workout to the next level.

What Does Whey Protein Do?

Whey protein is a popular protein powder within the gym community, and for good reason. With a wide amino acid profile and easy absorption, whey protein has been shown through numerous studies to increase strength and help build lean muscle mass [1].

How Much Whey Protein Should I Take Before a Workout?

According to the National Academy of Sports Medicine (NASM) and the Academy of Nutrition and Dietetics (AND), the average healthy adult should be consuming around 0.8 grams of protein per kilogram of body weight per day. However, those who are resistance trainers or endurance athletes require more, between 1.2-2 grams of protein per kilogram of body weight per day [2, 3].

Several studies have found pre-workout protein consumption to be helpful in improving performance and increasing muscle growth. One study suggests consuming at least 20 grams of high-quality whey protein before a workout provided a positive anabolic response. Other studies have suggested 20-30 grams to be beneficial however, anything exceeding 30 grams did not show any benefits for muscle building [3, 4, 5].

Taking whey protein before a workout is an easy way to make sure you are getting enough protein in to support muscle growth. Be sure to choose a high-quality whey protein supplement that does not contain a ton of added sugars and artificial ingredients, such as Naked Nutrition’s grass-fed whey protein powder.

What Does Creatine Do?

pre workout shake

Creatine monohydrate is a common performance-enhancing supplement for frequent gym goers. Studies have found creatine to be effective in increasing muscle mass, strength, and exercise performance, in several different ways. Most notably for strength training, creatine helps supply more energy to your muscle cells to promote growth and power [6, 7].

When to Take Creatine

Although the best time to take creatine is still under research and has not yet been determined, most experts recommend consuming creatine within 30 minutes of exercise. Some studies have found benefits in taking creatine shortly before or after a workout compared to later in the day [8].

Just like whey protein powder supplements, it’s important to choose a high-quality creatine monohydrate product. Avoid supplements that contain added sugars or artificial ingredients. When planning to combine creatine monohydrate with other supplements, such as whey protein, it works best when you choose a pure supplement that does not contain any added ingredients, such as Naked Nutrition’s creatine monohydrate powder.

Does Creatine Make You Retain Water?

If you are participating in creatine loading, a process of consuming 20-25 grams of creatine for 5-7 days, you may experience bloating and water retention as a side effect. In fact, it’s estimated you can expect an average of 1-2% body mass increase during this time that is related to fluid. Not everyone who participates in creatine loading will experience water retention and those who do will notice it resolve following the loading phase [9, 10]. 

Whey + Creatine Shake Recipes 

pre workout shake

Combining whey protein and creatine monohydrate supplements into your pre-workout routine may be just the push you need to make those extra gains in the gym. If you still aren’t sure how you might combine the two, look at some of the shake recipes below for some ideas.

Chocolate-Covered Strawberries Pre-Workout Shake 

Ingredients:

  • 2 scoops Naked Whey chocolate protein powder
  • 1 scoop Naked Creatine
  • 1 cup frozen strawberries
  • 1 cup water or unsweetened almond milk
  • 1 tsp unsweetened cocoa powder

Directions:

  1. Combine ingredients in a blender and blend until smooth. Adjust liquid to achieve the desired thickness.

Peanut Butter Banana Pre-Workout Shake

Ingredients:

  • 2 scoops Naked Whey vanilla protein powder
  • 1 scoop Naked Creatine
  • 1 cup unsweetened almond milk
  • 1 banana, frozen
  • 1-2 tbsp natural peanut butter

Directions:

  1. Combine ingredients in a blender and blend until smooth. Adjust liquid to achieve the desired thickness.

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