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Combining creatine and proteins - what are the benefits?

As an athlete, you know how important nutrition and supplements are for achieving peak performance. But did you know that combining creatine and proteins can be a gamechanger? In this blog, you will discover why this combination is so powerful, how it works and how you can make the most of it to achieve your sporting goals.

Why are creatine and protein essential?

Both supplements have been intensively researched and recognised as effective tools for muscle building, recovery and performance enhancement. Yet they each have their unique effects:

• Creatine increases the phosphocreatine supply in your muscles, allowing you to produce ATP faster. This is essential for short, explosive efforts such as strength training and sprinting. The result? More strength, better performance and faster recovery between sets.
• Proteins provide the amino acids needed for muscle protein synthesis, the process by which damaged muscle tissue is repaired and strengthened. High-quality proteins contribute to muscle growth and faster recovery after intense workouts.

The power of synergy: creatine and protein together

Combining creatine and proteins creates a synergy that boosts your strength, muscle mass and recovery:

1.            More energy during training: Creatine provides your muscles with extra energy, allowing you to train longer and more intensively.

2.            Faster recovery after training: Proteins support your muscles' recovery, so you come back stronger and ready for the next session faster.

3.            Better absorption of creatine: Research shows that creatine is absorbed more efficiently into muscles when taken together with proteins and sugars. This is because this combination causes an insulin spike, which enhances creatine absorption.

How best to take creatine and proteins?

To make the most of this powerful combination, follow these simple tips:

• Daily consistency is key: Take 3 grams of creatine daily, even on rest days, to keep your muscle reserves constantly filled.
• Combine creatine with your protein shake: Add creatine to a Whey Protein Shake and a piece of fruit. This is because the fruit provides sugars that cause the insulin spike, which boosts creatine absorption. Creatine can also be combined with the Recovery Shake, which contains both proteins and carbohydrates.
• Spread your protein intake: Spread your protein throughout the day to continuously supply your muscles with building nutrients, both on training and rest days.

3Action Creatine, 3Action Whey Protein Shake and 3Action Recovery Shake are specially designed to take your performance to the next level.

3Action Creatine

A high-quality (listed) dietary supplement ideal for athletes who want to improve their muscle strength, muscle mass, speed and explosiveness. It not only supports intense training and performance such as sprinting, but can also help rehabilitation after injury. Vegetarians, vegans, and people who eat little fish or meat can also benefit from creatine, as their bodies often have lower creatine stores. Supplementing with creatine increases muscle creatine and creatine phosphate reserves, resulting in improved performance and strength.

Why choose 3Action Creatine?

• Purest quality: Made with 100% Creapure®, the purest creatine on the market.
• Strength and recovery: Supports muscle strength, muscle growth and recovery.
• Strict standards: Produced in Europe to the strictest quality standards.

Want to get more out of your workouts or boost your recovery? 3Action Creatine (Creapure®) offers the perfect support for every athlete.

3Action Whey Protein Shake

This shake contains high-quality whey proteins, rich in BCAAs and glutamine, which are quickly absorbed by the body. Whey proteins help in both recovery and growth and maintenance of muscle mass.

Why choose 3Action Whey Protein Shake?

• Rich in amino acids: 5.6 g of BCAAs per serving (including 2.6 g of leucine).
• Fast recovery: Supports muscle recovery and promotes muscle building.
• Low in sugar and fat: No added sugars, fits into a low-carbohydrate diet.
• High-quality composition: Free of gluten and aspartame, with natural flavours.

With its delicious natural flavours and excellent solubility, 3Action Whey Protein Shake is the ideal choice for endurance athletes, power athletes and team athletes who want to optimise their recovery.

3Action Recovery Shake

This shake is much more than a standard protein-rich sports drink. This scientifically formulated formula offers an optimal mix of nutrients that help athletes and sports enthusiasts recover faster, improve performance and return stronger after a hard effort. With a combination of whey protein, carbohydrates and minerals in a tasty shake, this is the ideal tool for efficient recovery.

Why choose 3Action Recovery Shake?

• High in proteins (+30%): Rich in high-quality whey proteins, essential for muscle growth, maintenance and recovery. These proteins are quickly absorbed by the body, ideal after an intense workout.
• Extra strength and muscle building: The balanced mix of nutrients not only supports your recovery, but also helps build muscle strength and endurance.
• Fast energy replenishment: The combination of carbohydrates and minerals replenishes your energy reserves and speeds up recovery, so you are ready for action again faster.
• Unique anti-cramp formula: Helps prevent muscle cramps, making your recovery smoother and allowing you to continue training uninterrupted.

Recover faster and perform better with the 3Action Recovery Shake.

Are you ready to get the most out of your workouts? Add creatine and protein to your routine and experience the benefits for yourself!