Protein and creatine guides

Straight answers on what to take, how much and when, so you spend less time reading labels and more time training.

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All protein and creatine guides

Every guide in one place, written with the figures from our own labels.

Fuel Sync whey protein, strawberry ice cream

10 protein shake recipes

Ten protein shake recipes, one for each Fuel Sync whey flavour, from a 158 kcal protein frappé to a 412 kcal cheesecake shake, each with its protein, carbs, fat and calories.

You only need a mass gainer if you struggle to eat enough to gain weight. What a gainer is, who it suits, the downsides, mass gainer vs protein powder, and a home-made gainer recipe with about 880 kcal and 53 g of protein.

Creatine gummies vs powder

Creatine works the same in a gummy or a powder if you get the full dose. Gummies often need several a day, add sugar and keep creatine less stable; powder gives the full dose in one scoop for less.

Creatine for women

Creatine works the same for women: more from every set, no bulk, no change to hormones, and the same 3 to 5 g a day. The research so far, water weight, your cycle, menopause, safety and how much to take.

Whey protein problems solved

Most whey problems have a simple cause. How to find and fix bloating, wind, clumping, smelly shakers, an upset stomach and weight gain, what each ingredient on our label does, and when a tub is past its best.

Whey protein for weight loss

Whey helps weight loss by keeping you full and protecting muscle while you eat less, not by burning fat. How much protein to aim for, whey compared with everyday foods, how to use shakes in a diet and an example day.

Whey vs vegan protein

A good vegan protein supports muscle growth almost as well as whey when you eat enough protein, and has no milk. Whey and our pea and yeast vegan protein compared on muscle, digestion, taste, value and fasting in Cyprus.

Do you need EAAs with whey?

If you take whey and eat enough protein, you don't need EAAs: whey already contains all nine. Whey and EAA compared scoop for scoop, and the moments when adding EAAs makes sense, such as fasted training and long sessions.

EAA vs BCAA

BCAAs are three of the nine essential amino acids, and your muscles need all nine to grow, so EAAs do everything BCAAs do and more. The difference, what the research says, our EAA label explained and when amino acids are worth taking.

Fuel Sync whey protein, cookies and cream

What is whey protein?

Whey protein is the protein from the liquid left when milk becomes cheese, filtered and dried. How it's made, the types, what it does and doesn't do, side effects, who should avoid it and how to choose a good one, with figures from our label.

Whey isolate vs concentrate

Whey isolate and concentrate support muscle growth equally well. Isolate has a little more protein and less lactose, fat and carbs, and costs more. Who really needs isolate, why the milk you mix with matters more for lactose, and how to read the label.

How and when to take whey

Take one or two scoops of whey a day, with water or milk, whenever it helps you reach your daily protein. How much to take, when, a daily plan for training and rest days, mixing without clumps, using whey in food and what to do if it upsets you.

Creatine and whey together

You can take creatine and whey protein together in one shake: it's safe and neither weakens the other. How much of each to take, how to mix them, when to drink it and what it costs a day, with the figures from our whey and creatine labels.

How to take creatine

Take 3 to 5 g of creatine monohydrate every day, training days and rest days. Loading is optional and timing matters little. How much to take, loading, when to take it, what to mix it with and how to tell it's working, with figures from our labels.

Creatine benefits and safety

Creatine helps muscles make energy for short, hard efforts, which over weeks means more strength and muscle. It is safe for healthy adults at 3 to 5 g a day. What creatine does, its benefits, side effects and myths, with the figures from Fuel Sync's creatine labels.

Buying protein in Cyprus

Buying protein in Cyprus comes down to four checks: the type that suits your diet, the protein per scoop, the real cost per serving and how it reaches you. A nutrition coach's guide to choosing, reading the label, value, delivery and storage in the Cyprus heat.

Whey protein vs beef protein

Whey is the better all-rounder for building muscle, with more leucine and a creamy taste. Beef protein isolate suits you if dairy upsets you or you want 0 g of fat and carbs, and it gives more protein per scoop. Compared on muscle, digestion, taste, calories and value.

Protein and creatine guides

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