Creatine Monohydrate
Creatine increases intramuscular phosphocreatine → more ATP for high-intensity sets → 5-15% strength gain. Does NOT directly build muscle — it enables harder training.
Whey Protein
Whey provides leucine (mTOR trigger) + amino acids for muscle protein synthesis. 25-35% increase in MPS post-ingestion. Directly builds muscle tissue.
Verdict
Both — not either/or. Creatine for performance + whey for tissue repair. Take creatine daily (5g, timing irrelevant), whey post-workout (20-40g). Synergistic when combined.
Best choice: both