Protein powder and creatine are two of the most popular supplements in the fitness industry.
People often use them together to gain muscle and improve athletic performance.
So, can you take protein and creatine together?
Let’s find out!
What is creatine?
It plays a crucial role inproducing adenosine triphosphate (ATP)1, which provides energy for muscle contractions.
A common question is whether it’s better to take creatine pre-workout or with protein.
If you’re considering taking bothwhey proteinand creatine together, there’s no harm in doing so.
They may complement each other well, supportingmuscle growth and recovery3.
However, whey protein doesnt naturally contain creatine, so you must supplement with creatine separately.
Also, creatine supplementation may havepotential side effects4, such as water retention and gastrointestinal distress.
Summary
Benefits of creatine
It may improve muscle strength and power.
It may support women’s health.
Creatines benefits for womens healthdont stop there.
It may increase muscle mass.
Creatine supplementation has also been shown to increase muscle mass, particularly whencombined with resistance training6.
It may improve cognitive function.
These effects are particularly evident invegansand individuals whodon’t regularly consume meat, a primary source of dietary creatine.
It may boost brain health and mood.
Creatine has also been linked to improvements in mood and overall well-being.
For example, one study found that creatine supplementationimproved women’s self-reported well-being15.
Another found that creatine supplementationimproved depression symptoms16in individuals undergoing treatment with antidepressant medication.
It may support bone health.
Finally, creatine supplementation may positively affect bone health, particularly inpostmenopausal women.
Some research suggests that postmenopausal women who supplement creatine haveincreased bone mineral density9and improved bone strength.
These findings suggest that creatine supplementation may be a helpful intervention for preventing osteoporosis and age-related bone loss.
How it differs from protein powder
Composition
Creatine andprotein powderhave different functions in the body.
Therefore, creatine is usually consumed in smaller quantities than protein powder and is often mixed with other ingredients.
In comparison, protein powder is typically consumed in larger quantities and can be used asa meal replacement.
However, some people also take both together before or after a workout.
Benefits
Creatine and protein powder have different effects on the body.
Most creatine powders can be dissolved in water, juice, or a shake.
It’s essential to follow the recommended dosages on the supplement label and not exceed them.
Timing is also crucial when taking creatine.
Many experts recommend taking it immediately after exercise to maximize absorption and uptake into muscles.
It can also be taken with a meal that includes carbohydrates to enhance its absorption.
Choosing a reputable brand with high-quality ingredients is essential when shopping for creatine.
Look for third-party tested and certified products to ensure their purity and potency.
I recommend creatine monohydrate over all other forms of creatine on the market.
It’s cheap, effective, and safe for long-term use, recommends Ziegenfuss.
Regardingtiming, its best to work25 to 30 grams24of proteininto each mealandsnackto maintain muscle mass and satiety.
Regarding dosage, it’s essential to follow the manufacturer’s instructions and not exceed the recommended amount.
Consuming too much protein can lead to digestive discomfort, dehydration, andkidney problems25in people with pre-existing conditions.
Protein powders should contain all essential amino acids andat least 2.5 grams of leucine," says Ziegenfuss.
He also recommends looking for an option that packs at least 20 grams of protein per scoop.
However, people with lactose intolerance or dairy allergies may prefer pea, soy, or hemp powders.
Combining creatine and protein mayenhance muscle protein synthesis and muscle fiber growth27, improving muscle strength and mass.
Ultimately, individual results may vary, and the best approach depends on your specific goals and needs.
Frequently Asked Questions
Can you take protein and creatine together?
Yes, you could take protein and creatine together without any adverse effects.
Some studies suggest consuming creatine and protein together may benefit muscle growth and recovery.
However, taking them together doesnt necessarily increase the absorption or efficacy of either supplement.
Is it better to take creatine with pre-workout or protein?
Ultimately, it comes down to personal preference and what works best for your body and goals.
Is whey protein or creatine better for beginners?
Whey protein and creatine are both safe and effective supplements for beginners.
However, the choice between the two depends on individual goals and preferences.
Neither supplement is a magic pill; they should be combined withproper nutritionand exercise for optimal results.
The takeaway.
Creatine provides energy for muscle contractions, while protein provides building blocks for muscle growth and repair.
Although whey protein doesnt contain creatine naturally, taking them together may complement each other well.
