Creatine and Protein Powder are two of the most popular supplements you can take to build more muscle, get stronger, and optimize your gym performance.
The question is, can you Mix Protein Powder with creatine, or might it be better to take the two supplements separately?
Let’s discuss.
Can You Mix Protein Powder With Creatine?
Mixing protein powder with creatine is entirely safe, and there is no real reason to take the two at different times.
The two supplements have been studied extensively, and their effects on the body are clear.
Protein powder supplements supply a concentrated dose of protein, which the body breaks down, and extracts amino acids. These building blocks are necessary for muscle repair, physical development, the production of various organic components (hormones, enzymes, antibodies, etc.), and overall health.
Creatine is an organic acid that boosts your athletic performance by supporting energy production. The majority of creatine is stored in skeletal muscle as creatine phosphate. It supports the production of adenosine triphosphate molecules (ATP)––the primary energy currency for all living cells.
ATP demands can increase as much as 1,000-fold during exercise, so having more creatine in your muscles allows your body to synthesize new molecules quickly. As a result, you can train harder and longer before getting tired.
Would Protein Powder and Creatine Work Better If Taken Separately?
Creatine and protein powder might work together, but do they function optimally, or might it be better to take the two products a few hours apart?
No, taking creatine and protein powder separately doesn’t offer any benefits. In fact, taking the two supplements together might bring some extra benefits. (1)
Consuming protein with creatine can lead to slightly better creatine absorption, leading to quicker muscle saturation and more pronounced benefits once you start supplementation. Some data suggests that protein can help you absorb up to 25 percent more creatine. (2)
Potential Benefits of Taking Protein Powder With Creatine
Superior Absorption
As discussed in the previous point, taking the two supplements together can result in slightly better creatine absorption. As a result, muscle creatine levels can increase more rapidly, allowing you to achieve saturation in less time.
You can also maintain saturation with less creatine (e.g., three grams daily instead of five).
Lower Risk of GI Issues
Creatine is one of the best-studied supplements, and numerous studies display its safety. The only potential issues reported by some individuals are nausea, bloating, and similar.
The good news is that taking your creatine with some food or protein powder can reduce the risk of GI issues.
Superior Consistency
Creatine and protein powder are linked to superior strength gains and muscle growth when combined with a solid resistance training program.
Taking the two products together might not necessarily lead to more strength or muscle mass, but it can help you stay more consistent with your intake, which is undoubtedly beneficial in the long run.
The Bottom Line
So, can you mix protein powder with creatine? Absolutely. In fact, there are several good reasons why taking them together is a good idea.
Of course, you can also take them separately if that works better. Don’t worry too much about the timing; focus on being consistent.
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David Williams
A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.
References
- Preiato, D. (2019, August 12). Creatine and whey protein: Should you take both? Healthline.
https://www.healthline.com/nutrition/creatine-vs-whey#muscle-gain Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012, July 20). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
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