The data shows that up to 6-8 sets per muscle group, the gains continue to rise, but beyond, we get hit with a pretty hard plateau – it's clear that more work doesn't always equal more gains, and can even be detrimental.
The purpose of creatine supplementation is to increase your body’s creatine phosphate stores. Creatine phosphate is required to produce ATP (energy) during high-intensity training, such as lifting weights or when you’re late for the bus and have to give it legs!
Whey protein, for the most part, is a tool to help hit your protein targets and, thus, a tool to maximise muscle protein synthesis (muscle development), maintain muscle mass when in a Calorie deficit, and facilitate muscle recovery.
