Scoop(s)!

There are a lot of supplements out there.  After you include a protein supplement, I suggest creatine. Keep scooping, keep working hard and when you're happy with the results consider all the others at your leisure.  A fitness regimen that does not include Protein and Creatine is destined to disappoint. Finally, Water. Stay hydrated.

Michael Sands Fitness Guide: Protein, Creatine, and BCAAs

Protein: The Foundation of Muscle Growth

Protein synthesis is the process by which the body builds new muscle tissue. When you work out — especially resistance training — you create small tears in your muscle fibers. Your body repairs these tears by using amino acids, the building blocks of protein, to rebuild the muscle stronger and thicker than before.

Why Whey Protein?

Whey protein, derived from milk during the cheese-making process, is considered a fast-digesting protein, meaning it breaks down quickly and gets absorbed into the bloodstream within 15 to 30 minutes after consumption. Compared to casein (also from milk), whey digests quickly and is ideal post-workout, whereas casein digests slowly and is better for overnight recovery.

How the Body Uses Protein to Build Muscle

You eat protein, your digestive system breaks it into amino acids, and these amino acids enter the bloodstream to repair and build new muscle tissue. Whey protein is ideal post-workout because it spikes amino acid levels quickly, initiating muscle repair right when it’s needed most.

Creatine: Energy and Endurance at the Cellular Level

Creatine helps regenerate ATP (adenosine triphosphate), the molecule your muscles use for explosive energy. Supplementing with creatine increases your muscles' ATP reserves, allowing you to push harder during workouts, recover faster, and improve training volume.

Why Creatine and Protein Work So Well Together

While protein provides the materials to build muscle, creatine provides the energy to train harder. Used together, they promote faster recovery, more strength, and greater lean mass gains.

Water Retention: The Truth

Creatine causes intracellular water retention — water pulled into the muscle cells. This is beneficial and unrelated to subcutaneous water retention, which causes puffiness. Creatine does not cause bloating.

What Can You Realistically Expect from Creatine?

Strength increases of 5–15%, 2–5 pounds of muscle gain over several weeks, improved recovery, and enhanced performance. Benefits appear within 7–14 days of consistent use.

Product Timing Guide

Common Myths & Misconceptions

Myth: Protein turns into fat if you eat too much.

Fact: False. Protein has a high thermic effect and is less likely to be stored as fat. Overeating anything can lead to fat gain, but protein is the least likely culprit.

Myth: Creatine causes kidney damage.

Fact: Not in healthy individuals. Long-term studies show no harm when used properly.

Myth: Creatine bloats you.

Fact: It pulls water into muscle cells, not under the skin. This is beneficial and not the same as bloating.

Myth: You need to cycle off creatine.

Fact: There is no scientific need to cycle off. It's safe for continuous use.

Myth: BCAAs are a waste if you take whey.

Fact: Not always. While whey contains BCAAs, isolated BCAAs help in fasted training or cutting phases.

BCAAs - Branched-Chain Amino Acids

BCAAs, or branched-chain amino acids, refer to three essential amino acids: leucine, isoleucine, and valine. These cannot be produced by the body and must be consumed through diet or supplements. They help support muscle protein synthesis, reduce muscle breakdown during exercise, lessen fatigue, and improve recovery.

Although whole proteins like whey already contain BCAAs, using BCAA supplements can be beneficial during certain training situations. They are especially useful if you train on an empty stomach, work out for long durations, or are cutting calories. In these scenarios, BCAAs provide your muscles with readily available fuel to help preserve muscle mass and energy levels.