Can You Mix Protein Powder with Creatine? Should You?
Without a doubt, creatine and protein are the most popular supplements for those who want to gain muscle mass and go to the gym regularly. In fact, they are the only supplements that have scientific backing. But can you mix protein and creatine? Will this help you get better results?
To find out if mixing protein powders and creatine will give you better results and not suffer side effects, we will analyze the two supplements and give you the definitive answer.
Protein, What Is It?
Protein is an essential macronutrient for the human body and plays a crucial role in a variety of biological functions. It is made up of a chain of amino acids and is necessary for the growth, repair and maintenance of body tissues, such as muscles, skin, organs and the immune system.
In addition to their structural role, proteins also play a role in the regulation of enzymes, hormones and neurotransmitters, as well as nutrient transport and immune function. They can rarely act as a source of energy when carbohydrates and fats are insufficient.
For those who exercise and want to gain muscle mass, proteins are essential to gain muscle mass, since they are the building blocks of muscle tissues. When you exercise and subject your muscles to stress and strain, micro-tears occur in the muscle fibers. To repair and rebuild these tissues, the body needs protein.
Protein-rich foods include meats, poultry, fish, eggs, dairy products, legumes, nuts and seeds. Each protein has a unique composition of amino acids, which are the building blocks of proteins. Essential amino acids are those that the body cannot produce on its own and must be obtained through diet.
Why Should You Take Protein Powders?
Protein powders or protein shakes are useful supplements to ensure you are getting enough protein in your diet, especially if you have difficulty consuming the right amount through food.
They are concentrated protein that you can mix with water to obtain large amounts of essential proteins in reduced calories.
Whey protein is one of the most common, but there are also protein shakes of plant origin such as soy or pea.
Creatine, an Introduction
Creatine is a natural compound found in the human body and in some foods, such as meat and fish.
When consumed as a supplement, it helps produce more ATP, which is the main source of energy for muscle tissue. This can improve the ability to perform intense, short-duration exercises, which in turn can increase muscle mass.
Additionally, creatine can also help retain water in the muscle, which can make it look bigger and bulkier. Many times this causes confusion, making people believe that creatine makes them fat.
However, it is important to note that creatine alone is not enough to gain muscle mass and that a proper training program and proper diet are needed for optimal results.
Can You Mix Creatine and Protein Powder?
Yes, without any side effects, and what’s more, many protein supplements usually have a little creatine in their mix.
Likewise, many pre-workouts add creatine to the mix so you don’t have to buy another supplement. Still, keep in mind that the recommended daily dose to obtain the greatest benefits is 3 to 5g for creatine, while up to 2.2g of protein per kg of bodyweight is recommended in order to build up muscle.
Benefits of Mixing Creatine with Protein
When you compare taking the protein shake with creatine or the two separately there is no difference.
However, taking only creatine or only protein will give lesser results than consuming both during the day. Interestingly, adding carbohydrates to your creatine intake does help with muscle retention of creatine and make your muscles appear bulkier.
Additionally, since creatine helps increase training intensity and gains in lean muscle mass, it is essential to acquire sufficient protein via diet.
Issues when Adding Creatine to Protein
From a health point of view, there is no need to worry. Taking creatine with protein does not have any side effects.
The problem may be economic, since you will have to buy the two supplements individually. But anyone who is serious about gaining muscle mass should consume protein shakes and creatine.
You will also have to remember to take the creatine. An easy way to do this is to take creatine with your pre-workout or post-workout shake. This way you will create a habit that you can easily replicate.
FAQ Creatine & Protein
Yes. Creatine can help you increase training intensity, recovery time, and calories burned. Even though some people believe that creatine can help you burn fat, this is not the case. While protein is necessary to maintain muscle mass and will also help you control your appetite.
No, creatine is a non-essential amino acid that helps your muscles produce cellular energy.
Yes. You can take creatine however you like. Along with the protein shake or pre-workout. In fact, many pre-workouts include creatine.
Indeed. When you are cycling creatine you should take it daily to keep your body’s creatine levels high.
Summary – Can You Mix Creatine with Protein
Without a doubt, creatine and protein powders are the two most essential supplements for anyone looking to build muscle.
Creatine and whey protein together will help you have better workouts, improve recovery capacity and even gain muscle mass more effectively. You can take them together in a shake or separately during the day, there is no optimal way to consume them.