Mixing protein with creatine can be an excellent alternative to enhance muscle mass gains and sports performance.
If the diet is well-structured and the strength training is properly scheduled, the goals will be achieved in the medium term, experiencing a progressive improvement.
Before starting, we must consider that we are talking about two of the most used supplements in the context of sports nutrition.
They will not only be beneficial within strength exercises but will also act positively in athletes dedicated to endurance or aerobic work.
How to mix protein with creatine?
The first thing we need to highlight when mixing protein with creatine is the specific type of supplements we are going to use. Regarding protein, it is always advisable to choose a whey isolate.
In this case, we are talking about a high biological value nutrient that will provide all the essential amino acids with a good score in terms of digestibility. The nutritional percentage per 100 grams of product will be higher than that of the concentrate, which contains lactose inside.
On the other hand, it is key to mention that concentrates can cause certain digestive discomfort in people who are lactose intolerant or have difficulty metabolizing this element.
The isolate will always provide greater safety in this regard. To minimize risks, you can always opt for a supplement that contains digestive enzymes inside, thus facilitating subsequent physiological processes.
As for creatine, we must mix protein with monohydrate creatine(1). This is the one with the most evidence in the scientific literature.
It is true that other alternatives are offered in the market that promise more efficient absorption, but so far there are no studies concluding that this is true in practice. For this reason, monohydrate with the creapure seal will always be the best option in this regard.
La creatina es un aminoácido crucial en la producción de energía. Aunque se usa comúnmente para aumentar la masa muscular y la fuerza, investigaciones recientes demuestran que también puede apoyar la función cognitiva.
Creapure® es la forma más pura de creatina monohidrato, sin aditivos ni edulcorantes. La nuestra es única en el mercado al incluir minerales y enzimas digestivas (Digezyme®) en sus dosis óptimas para asegurar tanto una hidratación muscular necesaria como una digestión adecuada.
Aplicando el cupón descuento "MundoLevels", obtendrás el mejor descuento del mercado.
Preparing the shake to mix protein with creatine
Once the supplements are chosen, it’s time to combine them. Protein can be consumed at any time of the day, just like creatine. The myths about the best time being right after training, as it achieved greater absorption, are long gone.
Regarding protein, what really matters is meeting the daily requirements, not the time of intake as such (2). If we refer to creatine, we can see that there are no differences in this regard either.
Within this last element, the most notable thing is that current protocols advocate using stable doses. Usually between 5 and 8 grams per day depending on body weight.
To maximize endogenous protein synthesis, it is advisable to consume a total of 25 grams of protein per intake, just combine mixing protein with creatine in the same shake.
Benefits of mixing protein with creatine
Let’s now talk about the benefits of mixing protein with creatine. First, we must emphasize the increase in endogenous protein synthesis that will occur.
This is mainly derived from the fact of meeting the daily nutrient requirements (3). Thanks to this, post-workout recovery will be better, and physiological adaptations will be carried out very efficiently, thus progressing in terms of intensity.
On the other hand, creatine can support anabolic function and enhance maximum and explosive strength gains (4).
Not only that, but it will also positively impact the athlete’s endurance. It will even improve body composition and help maximize recovery, helping to replenish the used nutrient stores.
There is even some evidence that supplementation with this substance would reduce the risk of muscle injuries.
What is clear is that both protein and creatine are two of the most used supplements. They can be used separately, but they will perform a synergy together that should not be overlooked.
For this reason, it is advisable for them to appear in athletes’ daily routines, regardless of whether they are dedicated to strength or endurance work. Additionally, the regimen can be completed with other ergogenic aids, more specific to the exercise performed.
Are there risks in mixing protein with creatine?
From a health perspective, mixing protein with creatine will not pose any risk. The consumption of high doses of protein does not negatively affect liver or kidney function.
Nor does it affect bone health, despite a supposed higher urinary excretion of calcium. In the medium term, the incidence of osteoporosis will be reduced, partly due to the greater protection provided by competent muscle mass.
The same goes for creatine. No harmful effects on the body have been identified. It remains to be seen if applying very high doses without rest periods can affect the endogenous synthesis of this element, but for now, everything seems to indicate that it does not.
In any case, it would be enough to rest 4 weeks every 16 to avoid this possible inconvenience. However, it should be noted that creatine supplementation involves a weight increase of at least 1 kilo due to intramuscular fluid retention.
An increase in creatinine values could even be identified in a blood test. However, these will not indicate kidney damage in this context, so there is no need to worry.
La creatina es un aminoácido crucial en la producción de energía. Aunque se usa comúnmente para aumentar la masa muscular y la fuerza, investigaciones recientes demuestran que también puede apoyar la función cognitiva.
Creapure® es la forma más pura de creatina monohidrato, sin aditivos ni edulcorantes. La nuestra es única en el mercado al incluir minerales y enzimas digestivas (Digezyme®) en sus dosis óptimas para asegurar tanto una hidratación muscular necesaria como una digestión adecuada.
Aplicando el cupón descuento "MundoLevels", obtendrás el mejor descuento del mercado.
How many grams of creatine and protein to take?
When we talk about mixing protein with creatine, it is crucial to keep in mind the optimal doses of each supplement to get the most out of them.
Creatine is usually used in amounts of 5 to 8 grams per day depending on each person’s body weight. A dose of 0.06 grams/day is usually established.
Protein, on the other hand, will depend on how the diet is configured. The fundamental thing is to ensure that the daily nutrient requirements are met.
Now, to maximize endogenous protein synthesis, it is advisable to ensure an intake of 20 to 25 grams of protein in the shake.
This is as long as we are talking about whey protein, which is the most common. Mixing protein with creatine does not affect protein synthesis in any case.
When do you start noticing the effect of creatine?
When consuming creatine, it is important to note that the effects are not noticeable during the first few days. It is necessary for the phosphocreatine stores at the muscular level to become oversaturated. By mixing protein with creatine, we can also achieve that store load.
This can take at least 5 or 6 days. It is true that with older dosing protocols that included a loading phase, these benefits were experienced earlier. However, the intake should not be extended beyond a month.
As long as stable doses are used, a period must be exceeded until a significant increase in muscle strength is really perceived.
However, the increase in recovery capacity is something that occurs from the first day of intake. After all, it helps to replenish the consumed nutrient stores, something crucial to prepare the body for subsequent activity.
When is the best time to take creatine?
As we mentioned, creatine is a supplement that works by accumulation. Therefore, the timing is not so relevant. You can mix protein with creatine and choose the time we prefer.
However, we have provided a chart extracted from Naclerio, 2011, with recommendations for taking this supplement based on the type of training.
Mixing protein with creatine is positive for performance
As you have seen, mixing protein with creatine is especially positive for sports performance.
It will not only improve the strength and body composition of athletes but also aerobic performance and body composition. It carries no risks, and we are talking about supplements that are very easy to obtain with guarantees.
Now, to conclude, keep in mind that supplements are the icing on the cake. To really take advantage of them, it will be crucial to optimize the dietary regimen and training routines. Otherwise, the effects will not be significantly noticeable in the medium term.
Mixing protein with creatine can be an excellent alternative to enhance muscle mass gains and sports performance.
If you thought that mixing protein with creatine could reduce the effects of either substance, you can rest assured because the evidence shows that protein and creatine can be mixed without any problem.
Where to buy the best protein?
Undoubtedly, the supplementation market is huge today. Therefore, it is important to choose a quality supplement that has only the necessary ingredients, maintains low sugar levels, and has good digestibility and organoleptic properties.
We recommend the BeLevels whey isolate: The purest, tastiest, and most effective protein.
More protein, less fat, fewer carbohydrates, and less sugar, that’s what Be levels Whey Iso Protein provides. Of the highest quality and purity, the perfect complement to your diet that will help in the maintenance of muscle mass and proper metabolic function.
- WPI 90 patent, 90% protein
- Contains minerals: Iron, Magnesium, Calcium, Sodium, Phosphorus, Potassium*, Chlorine, Zinc
- Non-GMO
- Gluten-free
- Low in lactose
- Low in carbohydrates and sugar
Bibliographic references
- Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6), 1915.
- Huecker, M., Sarav, M., Pearlman, M., & Laster, J. (2019). Protein Supplementation in Sport: Source, Timing, and Intended Benefits. Current nutrition reports, 8(4), 382–396.
- Master, P., & Macedo, R. (2021). Effects of dietary supplementation in sport and exercise: a review of evidence on milk proteins and amino acids. Critical reviews in food science and nutrition, 61(7), 1225–1239.
- Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of strength and conditioning research, 17(4), 822–831.
