Can You Mix Creatine with a Protein Shake? Here’s What You Need to Know

Creatine supplements and protein shakes count among the most popular kinds of exogenous support for physically active people. Both are generally recognised as safe, however their importance for the body is quite different. Can you combine creatine with protein powder and how to do it properly?

Benefits of Mixing Creatine with Protein Shakes

Firstly, let’s explain what creatine is and how it works. Its role is to enhance ATP (adenosine triphosphate) resynthesis. An ATP is a molecule vital for cell energy and it’s utilised during high-intensity workouts. Basically, if you lift weights or do a sprint, an ATP is a main energy source in a whole energy continuum. Increased concentration of ATP in myocytes makes muscle mass as well as strength grow faster. It also supports regeneration between sets. There are different types of creatine, such as:

• creatine monohydrate,
• creatine malate,
• creatine HCl,
• creatine magnesium chelate,
• Kre-Alkalyn.

Different types of creatine have other solubility and digestibility. There is no distinct proof though, that one or other is stronger and more effective.

Protein shakes (and generally proteins as macronutrients) are made of amino acids. Essentially, they are blocks that build muscle mass. Drinking protein supplements lets you supply your body with material for muscle protein synthesis and muscle mass growth. Depending on protein fraction, they can be used immediately after workout, for night or as a substitute for a meal. There are also protein supplements for vegans made e.g. from beans or rice.

While the mechanism of action for both supplements is different, the overall effect remains similar. Creatine enhances exercise capacity by increasing IGF-1 hormone and ATP resynthesis rate, and protein boosts regeneration. In both cases, you can train more effectively.

Mixing creatine with protein is a safe and effective way to stimulate muscle growth stronger than with any of this product solely. Some scientific findings have proven that combination of creatine and protein bring greater results when it comes to lean tissue mass and bench press record. However, it’s not a foregone conclusion, since some research indicates that mixing both supplements together brings the same (or very similar) results as taking them separately.

On the other hand, it’s hard to contradict, that mixing creatine together with protein is just convenient.

Considerations When Mixing Creatine with Protein Shakes

Taking a protein shake with creatine may be a good idea, although this strategy requires a little attention. What should you be aware of?

Safety and Potential Side Effects

While the aforementioned supplements are generally safe for healthy athletes, both creatine and protein can make you bloating, cause diarrhoea or nausea. If you have a sensitive digestive tract, it may be a better idea to keep a time gap between the intake of each product. To minimise the risk, consider looking for lactose-free or vegan protein sources. They are equally valuable to animal-based protein (e.g. beef or whey).

There is a myth about dehydration after ingestion of creatine. It’s hardly true, but drinking a lot of water is important for both supplements. Fluids accumulate in muscle cells, creating a favourable environment for growth and regeneration. They’re also crucial for protein molecules to be digested and absorbed. Remember to drink half more water than before or even double it.

Recommended Dosages and Timing

Creatine supplements should be taken in cycles that last from a few weeks to a couple of months. There are two strategies — with a loading phase and as a maintenance dose, although both bring similar results. If you want to load creatine monohydrate, for the first few days take from 20 to 25 grams and after that drop to 3 to 5 grams per day.

When it comes to protein, the best dose is between 20 and 30 grams per portion, since the human body cannot use more macronutrients in one portion effectively.

Timing of protein intake is strongly connected to the type of fraction. It is generally accepted that protein should be consumed just before and/or immediately following a training session to take maximum advantage of a limited anabolic window, but this statement is true only for fast-digesting proteins.

Advanced endurance athletes who want to enhance their glycogen restoration ratio should consider mixing protein with carbohydrates. An ideal proportion is 1:3 or 1:4. It means for each 10 grams of protein you should eat 30 or 40 grams of carbohydrates. For weightlifters it’s not so important because during typical weight training there's only a small chance that you will deplete glycogen stores.

If you want to support the body with amino acids during a night's sleep, a better choice would be micellar casein. Drink it about 30 to 60 minutes before bedtime. Such supplementation won’t be good immediately after a workout, since amino acids releasing rate is too slow for regeneration purpose.