I understand that consuming several supplements separately can be a hassle especially if you need more time.
Through my years of consuming whey protein, I’ve experimented in different ways to answer questions like: can you mix whey protein with creatine, resulting in me mixing whey protein with other supplements. Don’t worry, I usually reviewed available research before embarking on these projects.
The aim of this article is to share my findings with you, mainly about whether you can mix whey protein with creatine.
Can You Mix Whey Protein With Creatine?
Yes, you can mix whey protein with creatine. Even though both supplements work differently, they can be consumed simultaneously for their combined effect. Doing this is a safe and convenient way to provide your body with the nutrients it needs while running through your daily supplement stack faster.
It is important to note that taking these two supplements together will not provide you with advantages beyond those you would gain if you took them separately. Some studies have shown no differences in the effects of these supplements on muscle mass, strength, and overall physical performance both when taken together and when taken alone.
How Does Whey Protein Work?
Whey is a protein found in milk and a by-product of cheese-making. It offers arguably the best quality protein and higher protein content than can be gotten from other forms of protein. This makes it one of the most popular supplements among athletes and fitness enthusiasts.
Whey works by supplying your body with a rich and steady source of the nine essential amino acids, which are essential for muscle protein synthesis. This indicates that it helps to increase muscle mass, build lean muscle and increase strength. It also enhances muscle recovery and prevents degradation after any physical training session.
How Does Creatine Work?
Creatine is a compound that promotes energy production during intense physical training and high-intensity workouts. Unlike essential amino acids, creatine is produced naturally and can be obtained from many food products such as meat.
Creatine works by increasing the amount of phosphocreatine in the body, a compound used to create energy quickly. Rather than being seen as a macronutrient, creatine can be considered an energy source. Therefore it does not have a recommended intake, like whey.
How Can You Combine Creatine With Whey Protein?
If you’re considering combining your creatine and protein, the following are guidelines to follow:
When combining these supplements, it is essential to get the dosages right. The amount of protein powder you consume should depend on your overall protein requirements, and how much protein you’re getting from other food sources. People with active lifestyles are advised to consume between 0.7–1 gram of protein per pound of body weight.
Creatine usage usually begins with an initial loading phase of 20-25 grams taken daily for five to seven days. This dosage should be broken down into four to five doses of four to five grams each, followed by a maintenance phase of two to 10 grams daily. You may skip the loading phase and take a maintenance dose of three to five grams daily for 28 days.
Therefore, when making your protein shake, you can add one or two scoops of protein powder, depending on your protein requirements, and five grams of creatine.
When combining whey with creatine, timing is another crucial factor to consider. Creatine works by providing an energy boost during high-intensity exercises, and is, therefore, best to consume right before a training session. It can also be consumed after a workout, to replenish the lost energy in your body.
On the other hand, Whey works by maintaining muscle mass, promoting muscle development, and enhancing muscle recovery. Although it can be consumed at any time, it is best consumed before or after workouts. Therefore, the best time to consume a mixture of creatine and whey is immediately before and after a workout.
What Are the Benefits of Mixing Creatine With Whey Protein?
The following are benefits linked with combining creatine with whey:
- A combination of these supplements can lead to increased energy and strength during workouts, leading to improved training quality as well as overall performance
- These supplements combined can help increase muscle mass and promote the development of lean muscle
- Adding protein powder to creatine allows you to meet your protein intake requirements daily
- Mixing these supplements is a convenient way to take both products in a single serving, rather than in two shakes
- Creatine contains no calories. It is, therefore, a great way to gain strength without necessarily consuming more calories
What Are the Disadvantages of Mixing Creatine With Whey Protein?
Adding creatine to whey may lead to the following disadvantages:
- Creatine may lead to weight gain and is therefore not ideal for people looking to lose weight
- Combining both supplements in one shake, instead of two can result in lesser satiety due to a lower fluid intake
- Combining both supplements may result in digestive distress, such as bloating, vomiting, and cramps, especially in people with sensitive stomachs
Are There Any Risks to Mixing Whey Protein With Creatine?
No, there are no risks to mixing whey with creatine. It is entirely safe to consume these supplements together at the same time. However, if you have a problem digesting one or both of these supplements, such as lactose intolerance, consuming both may cause a stomach upset, with symptoms varying from mild to severe.
Who Should Mix Whey Powder With Creatine?
Ideally, people looking to improve the quality of their physical training and overall performance should mix whey powder with creatine. Additionally, people looking to build muscle mass and promote lean muscle development should combine both supplements. Finally, people likely to remember to take one supplement should consider taking them together.
Can Creatine Make Me Gain Weight?
Yes, consuming creatine could lead to weight gain in some people. However, this increase is not always caused by fat. Creatine can cause the muscle cells to retain water, leading to bloating or puffiness in areas such as the arms, stomach, and legs. Additionally, creatine can lead to an increase in muscle mass, which could make you look bigger.
Creatine and whey protein are among the most popular products in the fitness nutrition industry today. These supplements can be mixed and consumed for improved performance and increased strength. Follow the guidelines highlighted above to learn how to mix both supplements for optimal results properly.