Can You Mix Creatine with Protein Powder? A Nutritionist Explains

There’s a lot of broscience and misinformation around creatine and protein powder. Mixing the two takes the confusion to a whole new level. Depending on who you ask, you’ll hear that they’re best consumed together, or separately, or that it makes no difference.

So, what’s the deal? Well, if you just want the quick answer:

Mixing creatine with protein powder is mostly good. Both supplements are safe and help improve muscle mass when combined with resistance training. Mixing them doesn’t harm, and may enhance creatine uptake due to insulin release from protein consumption.

But the devil is in the details.

Factors like timing, dosage, and your individual physiology can significantly affect your nutritional outcomes.

Understanding these nuances could be the difference between modest gains and optimal performance enhancement.

This Nutranelle guide uncomplicates everything you need to know about creatine – including what research studies agree and disagree on – so you can make informed choices about your supplementation. Drink up!

What the science currently says about creatine

Before we start talking about mixing creatine with protein, skim through this quick-and-easy table to get up to speed on everything that scientific studies mostly agree on about creatine:

 

Factor	Consideration	Impact
Form of Creatine	Creatine monohydrate	Most researched and typically recommended form
Age	Younger adults	Generally responsive to creatine supplementation
	Older adults (50+)	May see significant benefits, especially for muscle mass and strength
Training Status	Untrained	May see more pronounced initial effects from creatine
	Trained	May still benefit, but effects might be less dramatic
Diet	Omnivores	May see benefits, but possibly less than vegetarians/vegans
	Vegetarians/Vegans	May see more pronounced benefits due to lower baseline creatine levels
Exercise Type	High-intensity, short duration	Creatine most beneficial for these types of activities
	Endurance activities	Less pronounced benefits from creatine
Dosage	Loading phase	20g/day for 5-7 days can quickly saturate muscles
	Maintenance phase	3-5g/day is typically sufficient
Safety	General population	Creatine safe when used as recommended
	Pregnancy/breastfeeding	Limited research on creatine; consult healthcare provider

 

Creatine and protein operate via distinct mechanisms to promote muscle growth and recovery. Protein supplies essential amino acids for muscle protein synthesis, while creatine enhances cellular energy production, enabling more intense and effective workouts.

Research indicates that consuming creatine alongside protein and carbohydrates may improve creatine uptake by muscle cells. This enhanced absorption is likely due to an insulin-mediated effect. When we consume protein and carbohydrates, our bodies release insulin, which appears to stimulate the sodium-potassium pump in muscle cells. This process may facilitate greater creatine transport into the muscles.

The synergistic effect of combining creatine and protein has shown promising results for lean body mass gains and strength improvements. A notable study by Burke et al. (2001) demonstrated that participants taking both creatine and protein experienced significant increases in lean tissue mass and bench press strength compared to those using either supplement alone.

While these effects have been observed across both younger and older adults, individual responses can vary significantly. Factors influencing the synergistic effects of protein-creatine combinations include initial muscle creatine content, muscle fiber type composition, and habitual dietary patterns.

These variables can impact how an individual responds to the creatine-protein combination, underscoring the complexity of nutritional supplementation in athletic performance.

Table: The effects of mixing creatine and protein powder

Factor	Consideration	Impact
Nutrient Timing	Pre-workout	May enhance blood flow and creatine uptake
	Post-workout	May support muscle recovery and protein synthesis
	Any time of day	Consistency is more important than specific timing
Synergistic Effects	Muscle mass	Combined effect may be greater than either alone
	Strength gains	May enhance strength improvements
	Recovery	May support faster recovery
Nutrient Pairing	With carbohydrates	May enhance creatine uptake due to insulin response from protein and carbs
Mixing Practicalities	Solubility	Creatine may require extra stirring in protein shake
	Taste	Creatine generally doesn't affect protein shake taste significantly
Individual Response	Baseline creatine levels	Those with lower initial levels may see more benefit from the combination

 

The ‘when’ and ‘how much’ of creatine cocktails

When it comes to mixing creatine with protein powder, here are are the three key factors to consider:

Optimal ratios

While there's no universally agreed-upon "perfect" ratio of creatine to protein, most studies have used 3-5g of creatine per day. This can be easily combined with a standard serving of protein powder (typically 20-30g of protein). The exact amount may depend on your body weight and activity level.

Timing

The timing of ingestion has been a topic of much debate in recent years. Some studies, like the one by Antonio and Ciccone (2013), have suggested that post-workout consumption of creatine has benefits.

However, other research, including work by Candow et al. (2015), found no significant differences between pre- and post-workout creatine supplementation.

Consistency in daily intake matters more than specific timing around workouts.

Of course, mixing your creatine with your protein shake, whether before or after your workout, can be a convenient way to ensure you're getting both supplements regularly.

Taste and mixability

Creatine monohydrate, the most researched and recommended form of creatine, is generally tasteless. However, it can slightly alter the texture of your protein shake.

Creatine doesn't dissolve as easily as most protein powders, which can lead to a slightly gritty texture if not mixed well. To ensure a smooth consistency:

1. Mix your protein powder with liquid first, ensuring it's fully dissolved.
2. Add creatine to the protein mixture and shake or blend thoroughly.
3. Consider using slightly more liquid than you normally would to help with dissolution.

As for taste, creatine shouldn't significantly impact the flavor of your protein shake. However, if you're sensitive to changes in taste or texture, you might consider:

1. Opting for flavored protein powders with stronger tastes, like chocolate or perhaps  a tangy mango protein, can mask any subtle changes.
2. Adding natural flavor enhancers like cinnamon, cocoa powder, or a small amount of fruit to your shake. (Related: The dos and don'ts of mixing protein powder with juice.)

While taste is important for adherence to your supplement routine, the slight texture change is a small trade-off for the potential benefits of adding creatine to your nutritional regimen.

Busting the creatine with protein powder myths

Creatine for women

Creatine isn't just for men or bodybuilders. Women looking to increase lean muscle mass, improve strength, or enhance high-intensity exercise performance can benefit from this combination.

Some studies suggest that creatine may even have potential benefits for bone health in postmenopausal women.

Impact on effectiveness

There's no evidence to suggest that mixing creatine with protein negatively impacts the effectiveness of either supplement. In fact, as mentioned earlier, protein (especially when combined with carbohydrates) may enhance creatine uptake.

Remember, creatine does NOT need to be taken with protein to be effective.

If you prefer to take your creatine separately or at a different time than your protein shake, that's perfectly fine too. The key is finding a routine that works for you and that you can stick to consistently.

Consistency in your overall diet, training, and supplement regimen will have a far greater impact on your results than the specific timing of your creatine and protein intake.

Effects on hydration

Contrary to popular myth, research has consistently shown that creatine supplementation does not lead to dehydration or muscle cramping when used as recommended. A study by Lopez et al. (2009) found no adverse effects on hydration status or thermoregulation. However, as with any supplement regimen, ensuring adequate hydration is always important.

Water retention

The concern about creatine causing significant water retention is largely a misconception.

Some individuals may experience a small, temporary increase in body weight (approximately 1-2 kg or 2% of body weight) when beginning creatine supplementation, particularly if using a loading protocol. This weight gain is due to an increase in intracellular water content and is considered a normal part of creatine's mechanism of action.

This is not the same as the kind of water retention that causes visible bloating or puffiness.

Whether using a “loading” protocol or consistent lower daily doses, the initial increase in cellular hydration should not be viewed negatively. It's associated with the ergogenic effects of creatine, particularly in terms of enhanced muscle performance and potential muscle growth.

After the initial period of supplementation, when recommended dosages are followed, ongoing creatine use does not typically lead to persistent water retention.

Also, while some supplementation protocols include a “loading” phase, research indicates that creatine loading is not strictly necessary. Both higher-dose loading protocols and consistent lower daily doses can effectively increase muscle creatine stores over time, with the main difference being the speed at which saturation occurs.

Stackability with other supplements

Creatine and protein can be safely combined with most other common supplements. However, it's worth noting that caffeine, often found in pre-workout supplements, may potentially interfere with creatine uptake if consumed simultaneously.

If you use caffeinated supplements, consider taking your creatine-protein mix at a different time.

Who might benefit the most from creatine-protein blends?

The benefits of combining creatine and protein can extend to anyone engaged in regular resistance training or high-intensity exercise, regardless of age or gender. That said, certain groups may see more pronounced effects:

1. Strength and Power Athletes: Individuals engaged in high-intensity, short-duration activities (like weightlifting, sprinting, or HIIT) may benefit most from this combination. Creatine is particularly effective for these types of exercises, while protein supports muscle recovery and growth.
2. Older Adults: Several studies, including those by Candow et al. (2015) and Chilibeck et al. (2017), have shown that creatine supplementation, especially when combined with resistance training, can be particularly beneficial for older adults. Creatine may help counteract age-related muscle loss and improve strength and physical performance.
3. Vegetarians and Vegans: Since creatine is primarily found in animal products, vegetarians and vegans typically have lower muscle creatine stores. Supplementing with creatine, alongside a protein powder (plant-based for vegans), can be especially beneficial for this group.
4. Individuals with Higher Muscle Mass: People with a larger muscle mass may benefit more from creatine supplementation, as they have a greater capacity for creatine storage and utilization.

As always, individual responses may vary.

What all of this means for you

When looking for protein powders suitable for mixing with creatine, consider these key features:

1. High-quality protein source: Whey isolate or a plant-based protein (for vegans/vegetarians) with a complete amino acid profile.
2. Low in added sugars: This helps maintain the insulin response at a level that supports creatine uptake without excessive calorie intake.
3. Good mixability: A powder that dissolves easily will make it simpler to add creatine without clumping issues.
4. Neutral flavors: Options like vanilla or unflavored can make it easier to adjust to the slight texture change that creatine may introduce.

Nutranelle’s protein powders are excellent options that meet these criteria, delivering high-performance while blending perfectly with creatine.