Taking protein both … They're here to help you reach your goals. Creatine increases strength and muscle mass by increasing exercise capacity, whereas whey protein does so by stimulating increased muscle protein synthesis. You can “load” for the first 5-7 days to help saturate your cells. This article explains the best time to take them, depending on your goals. However, if you’d like to try both and are looking to increase muscle mass and performance in the gym or on the field, taking whey protein and creatine together is safe and effective. Taking the two together does not appear to offer additional benefits for muscle and strength gains. In fact, if you throw 5 grams of creatine in with your protein shake, there's a high probability that you won't even taste it. Two popular types of whey protein are isolate and concentrate. This is a detailed article about whey protein and its health benefits. What's the Difference Between Casein and Whey Protein? As you can see, the two products accomplish different goals. No matter which protein you choose, if you’re looking to bulk up, timing is everything. This is why many people who are looking to increase muscle mass and performance take creatine supplements. You can think of it simply as an energy source. Whey protein is … It can help you lose weight and gain muscle, while improving your overall…. This article explains what causes creatine bloating and…. Whey protein powder and creatine are two popular sports supplements that have been shown to increase muscle mass and improve exercise performance, though the ways in which they accomplish this differ. Whenever you find it easiest to take creatine is probably good enough. It works by increasing phosphocreatine stores in your muscles. Here's the scoop on two of the most popular products. If you are a recreational gym-goer just looking to stay in shape, whey protein may be a good option to aid muscle building and recovery. Our website services, content, and products are for informational purposes only. You can read more about BCAAs here. Creatine works a little differently. On the other hand, if hitting your protein goal isn't possible with diet alone, or you just enjoy the convenience of protein powder (who doesn't love a post-workout shake? Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Studies have observed that taking whey protein and creatine together with exercise offers no additional muscle or strength gains than taking each individually. This article reviews what creatine and whey protein powder are, their main differences, and whether you should take them together for optimal benefits. Two products that elicit lots of questions are protein supplements and creatine. How to mix creatine with protein The timing for both protein and creatine is a hot topic for debate. These are where you need to look for finding the best results of mixing creatine with whey. So, basically, it makes no difference whether you take the two products together or separately. Additionally, a study in 18 resistance-trained women found that those who took whey protein plus creatine for 8 weeks experienced no difference in muscle mass and strength than those who took whey protein alone (6). Consuming whey protein following a bout of exercise has been linked to enhanced recovery and increased muscle mass. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. In fact, if you throw 5 grams of creatine in with your protein shake, there's a high probability that you won't even taste it. There are many myths regarding the safety and side effects of creatine. In terms of protein quality, whey is at the top of the list, hence why its supplements are so popular among bodybuilders and other athletes. The main reason you’re going to take protein and Creatine is to repair and increase muscle mass. To increase your muscle stores of phosphocreatine, you have to saturate your body over a period of days or weeks. Creatine and protein are commonly used dietary supplements taken to enhance athletic performance. Tyler McGlasson is a member of the Bodybuilding.com Regulatory Compliance team. So ideally, you want to take it with a fairly large meal consisting of adequate carbs and protein for the the most benefit. This study by Steenge et al. Casual users should simply focus on taking 3-5 grams of creatine per day. Creatine is an organic compound that, when taken as a supplement, can help increase muscle mass, strength, and exercise performance. Those looking to hit their saturation point more quickly can "load" creatine with 20-25 grams per day for the first week or so and then come back down to 3-5 grams per day to maintain. Choosing whether to take whey protein, creatine, or both comes down to your individual goals. Summary. It aids energy production during high-intensity exercise or heavy lifting. Creatine is an organic compound that, when taken as a supplement, can help increase muscle mass, strength, and exercise performance. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Casein and whey are two popular milk-derived protein powders. However, the total amount you can obtain from eating meat is rather small. With protein, you can maximize muscle synthesis by evenly distributing protein intake throughout the day (about every 3-4 hours), including before bed. Once you’ve finished the loading phase, you then progress to maintenance. The truth is that creatine is actually very safe. The overlapping goals in this creatine and whey protein combination are key. Some people have proposed that taking whey protein and creatine together may lead to benefits beyond those associated with taking either one alone. One study in 42 middle-aged and older men found that participants did not experience any additional training adaptations when they took both whey protein and creatine, compared with taking either supplement alone (5). Taking either alone likely provides the same benefits. This article discusses the differences between casein and whey protein and how to choose…, If you're taking creatine, you may wonder does creatine make you fat? Protein supplements are very popular. It is not a macronutrient and it does not have a daily recommended intake. How Creatine Helps You Gain Muscle and Strength, Does Creatine Cause Bloating? Dosing creatine correctly appears to be between 3-5 grams per day. When taken in supplement form, creatine can help increase muscle mass, strength, and exercise performance (1). You’ll reap the benefits of creatine whether you take … Creatine has many benefits for health and performance. It’s generally recognized as safe to take them together. However, some people may decide to take them together for convenience (7). Simply put, when you take creatine and whey protein together, both gets absorbed and stored in body tissues. There's not a lot of research indicating that taking it at one particular time is significantly better than any other. © 2005-2020 Healthline Media a Red Ventures Company. Easy, right? The difference between the two is the time when you need to take them. You can have a protein drink first thing in the morning as breakfast, right after a workout to maximize recovery, or even before bed to maintain muscle protein synthesis while you sleep. The results seem to suggest there is no added benefit of taking whey protein and creatine together. If you already consume enough protein (1.8g/kg) in your day-to-day diet, skip out on the whey, and take creatine monohydrate instead. Creatine and whey protein have unique molecular structures and work differently in your body.