Athletes use creatine and protein to support muscle growth and other benefits. It is generally safe to mix creatine and protein powder, as long as you take them within recommended dosages.
Creatine is a compound that the body produces from amino acids (building blocks of protein). It is used by athletes to improve sports performance, enhance muscle growth, and increase lean tissue mass.
Athletes use protein powder to increase protein intake, build muscle mass, maximize adaptations, and enhance recovery.
In general, older studies did not observe a significant benefit from combining protein and creatine. In one study, researchers added creatine supplements to the regimen of female athletes who took protein after workouts. The study noted that taking both supplements together did not improve exercise performance.
One study found that athletes who took creatine and a protein supplement for 12 weeks did not report any serious side effects.
One older study reported that people who supplemented with both creatine and protein showed a greater increase in lean tissue mass than those who used protein alone.
Some older studiens showed taking creatine and protein together can enhance muscle strength when used with resistance training. However, the difference was not significant compared with creatine alone.
Studies report that taking creatine with carbohydrate and protein supplements can enhance muscle glycogen storage compared to just supplementing with carbohydrates alone.
Glycogen is the main form of carbohydrate stored in muscles. It is used in generating energy for cell function, including muscle movement and repair. Glycogen storage is important for promoting recovery and preventing overtraining during high-intensity training.
Combining carbohydrate (about 47 grams) and protein (about 50 grams) with about 5 grams (g) of creatine has been found to increase muscle creatine stores by stimulating insulin secretion.
The creatine stored in your muscles is used to produce energy that supports muscle contraction and recovery after muscle use. Increasing muscle creatine stores supports short bursts of high-intensity movement.
When considering using creatine and protein powder:
- Creatine: In general, creatine is recommended as a loading dose of 20 to 25 g daily (to be taken in smaller divided doses almost every four hours) for about five to seven days, followed by a maintenance dose of 3 to 5 g daily.
- Protein intake (food and supplements): For athletes, the recommended intake of protein for optimal performance is about 1.2 to 2.0 grams per kilogram body weight per day (g/kg/day). That means an athlete weighing 90 kg may need up to 180 g of protein daily. For the general population, the recommendations are slightly lower at 0.8 g/kg/day.
- Whey protein: Many athletes use whey protein to meet their desired protein intake pre- or post-workout. Some studies suggest that 20 to 25 g of whey protein is sufficient, while doses above 40 g per day may cause side effects.
- Combination of creatine and protein: There is no consensus recommendation for using creatine and protein together. However, many studies supplemented with about 5 g of creatine and 25 to 50 g of protein supplements.
You can combine both creatine and protein powders into a smoothie by blending them with yogurt, frozen fruit, or greens. You can also add them to your electrolyte drink or juice, or simply mix them into water.
While generally safe, taking doses of creatine and protein powders higher than recommended can lead to side effects like water retention, digestive issues, and even kidney damage. Talk to a healthcare provider to ensure your daily creatine and protein powder doses are safe, especially if you have underlying health conditions.
