R1 Whey Blend + Creatine (100% Micronized Creatine Monohydrate)

Protein and creatine, both Rule 1. Between them they are most of what a training programme actually needs supplementing.

R1 Whey Blend is the protein: 100% whey from concentrate, isolate and hydrolysate, 24 g of protein and 5 g of naturally occurring BCAAs a serve, 5.02 lb (2.28 kg) and roughly 65 serves, certified under the Informed Choice banned-substance programme.

R1 Creatine is 100% micronised creatine monohydrate at 5 g a serve, unflavoured, 30 serves to the tub. Monohydrate is the form the research is built on; micronising changes only how it behaves in liquid, suspending instead of settling. Rule 1's direction is a scoop in 175 to 350 ml of liquid, taken with a meal after training. A loading protocol is optional.

Pick the flavour of the 5 lb whey above. The creatine is unflavoured, so it goes into the same shake.

Full nutritional information, ingredients and allergen advice are printed on each pack by the manufacturer.