Whey Protein vs Creatine Monohydrate

Both earn an overall Grade A, but they solve different problems and are complementary rather than either/or — Layne Norton names both among the few supplements with a robust evidence base (he lists whey alongside creatine and caffeine). Whey is a Grade-A tool for hitting your total daily protein target (1.6-2.2 g/kg) to build and preserve lean mass with resistance training, but the files are explicit that the benefit comes from adequate total protein, not whey itself — so it adds little if you already get enough protein from food, and is most valuable for people who struggle to hit that target. Creatine's evidence for the shared muscle/performance goal is equally Grade A: the ISSN calls it the most effective nutritional supplement for high-intensity exercise capacity, with reproducible 5-15% gains in strength and power, plus extra Grade-B upside for cognition and recovery that whey doesn't claim. Because whey adds little once your protein is already adequate while creatine still delivers those gains, reach for creatine first as the higher-yield single addition if your intake is on target; if you're consistently under your protein target, whey (or more whole-food protein) is the more foundational fix.