Creatine + Whey protein
or
BCAA + Whey protein + glutamine
or
all of them

Whey protein is a must. It is a fast absorbing protein that is required to build muscles. It provides amino acids and increases release of anabolic harmones that can stimulate muscle growth.

BCAA are branched chain amino acids that can help protect your muscles against catabolic crisis.While BCAA supplementation may be useful for gaining mass, I believe BCAAs are especially helpful for maintaining muscle mass while on a calorie-deficit diet.

Glutamine ,on the other hand, helps in improving protein synthesis. It plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine's anti-catabolism ability prevents the breakdown of your muscles.

Creatine consumption causes an increase in water content of muscles, making them bigger. It also helps in supplying energy during intense workout.

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More Answers Below. Related Questions

• Some famous whey protein supplements like Gold Standard whey protein claim to have glutamine and BCAA too in their whey protein product. Is it required to take glutamine or BCAA seperately if I am consuming Gold Standard whey protein?
• Is it good to take BCAA if I don't consume whey protein?
• What are some natural foods that can be used instead of supplements like Creatine, Glutamine, BCAA etc.
• When (before or after gym) should I take a) proteins b) bcaa c) carbo and d) creatine?

  Whey protein, BCAA’s, glutamine and creatine are all completely different things. There is no one that is better they all do different things. Here’s a system you can follow for each of them

  1. Get Hydrolized whey protein. It’s much faster absorbing. Consume after an hour of intense exercise. Why an hour? See: 3 Studies Debunking The 1 Hour Anabolic Window
  2. BCAA’s are great to drink mid way through your workout and post. You only need 0 grams a day. 10 grams intra workout, 10 grams after.
  3. You an mix 5 grams of creatine with your BCAA’s intra workout.
  4. Glutamine can be taken post workout with your protein shake.

  That is all you really need to know

  For more muscle building and fat loss tips, go to my blog at TurnAroundFitness.com

  9.4k Views · 5 Upvotes · Not for Reproduction · Answer requested by Lon Tran

  A combination of everything. Every supplement has it’s uses.

  Supplementation nowadays is a necessity for serious bodybuilders. Your workouts will become more intense, longer and extremely more effective with the right supplements.

  Creatine, L-Glutamine a whey Protein can only be obtained (in sufficient amounts) through supplements.

  With correct supplementation the process of building muscle and increasing your performance will become significantly better.

  The preservation of muscle tissue is by far the best benefit of glutamine, and why you should consider including it in your program.

  BCAAs will increase your recovery rate exponentially and your muscles will be fueled for prolonged workouts. Helping with your consistency in which you go to the gym, and not feeling destroyed after workouts.

  Whey protein supplies the body with high amounts of protein, jump-starting the growth process. Protein can be absorbed from food sources; however whey protein is more rapidly absorbed by our body. It is the basic building block of muscle mass.

  Creatine increases muscle energy allowing you to train harder. Also, it hydrates the muscle tissue, causing an increase in volume. You look bigger and you can train harder when you take this supplement.

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  Ayush Bindlish. Been there, done that. 100% nutrition. 100% training.

  Whey protein is a collection of several chains of amino acids. Your body has to break down these chains so that simpler forms of amino acids can be used by your body tissues.
  Amino acids help to repair the micro tears that occur in your muscles due to hard training.
  Whey protein provides the whole assortment of amino acids including BCAAs and Glutamine.

  Though Glutamine and BCAAs present in whey protein are in the form of chains. Whereas when you buy Glutamine and BCAAs supplements separately you get them in free form which are available to be absorbed rapidly.

  
  NOTE: I just realised if I try to explain everything it will get boring for you so I'll cut it short.

  Whey Protein: It helps in muscle repair and recovery.
  Glutamine: It helps in protein synthesis.
  BCAAs: They help to fuel your body with free-circulating amino acids.
  Creatine Monohydrate: It improves performance and enhances recovery.

  SO the answer to your question is use whey protein if your are a newbie.
  And if you have been training for awhile then use Whey protein and Creatine. Creatine will help you to lift heavy for more repetitions.

  If you maintain a good diet and depend on whole foods for your protein intake you won't be needing BCAAs and glutamine. As it is without ample protein in your diet glutamine and BCAAs won't give you any significant results.

  Thank you for A2A
  Hope I helped

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  Sonia Jay. professional macro counter, Lifts things up &puts them down

  Kind of depends what you’re looking for. Overall I would say BCAA+glutamine+ creatine because you get the most benefits from that combo.

  BCAA are are leucine, isoleucine and valine. They are essential amino acids. BCAA’s will help fatigue and increases the resistance to fatigue while working out, whether it’s aerobic or anaerobic and also increases muscle protein synthesis. Supplementation with BCAA decreases muscle inflammation thus promoting recovery after a workout.

  Glutamine is the most abundant amino acid found in our skeletal tissue and accounts for about sixty one percent of its composition. When glutamine is depleted from our body after a workout your body is forced into a catabolic state which promotes muscle wasting. Taking glutamine will help preserve your muscles and help with muscle recovery.

  Creatine is very helpful with building muscle. Creatine boosts ATP by recycling ADP back into ATP, giving the muscle more available energy. More energy means a possible few extra reps which lead to gains over time. Creatine does cause water retention. So be sure you are drinking plenty of water while supplementing with it. You can expect to see increases in strength over the course of supplementation. Creatine brings water into the muscle cell which is already 70 percent water to begin with but it makes sure its fully hydrated.

  On the other hand.

  We need proteins to boost muscle protein synthesis which helps the recovery process. Generally as a rule of thumb, bodybuilders aim to consume 1 gram of protein per pound of body weight. If you are getting enough protein from your diet you may not need to supplement with whey protein. However if you find it difficult to get enough protein through food then supplementing with a good whey protein that works well with your body (i.e. an isolate if you’re lactose intolerant or a different variation to adjust to your diet regime) can be helpful. Whey protein will also take care of the BCAA and glutamine as they often are included in the supplement.

  If I would recommend a “stack” I would recommend a whey protein and creatine combo.

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