Can You Mix Creatine With Whey Protein?

One of the safest, most effective, affordable, and commonly used forms of creatine is creatine monohydrate.

And here’s why you should mix it with your protein.

1. It enhances muscle endurance, strength, and power.

Phosphocreatine is a compound your body converts into adenosine triphosphate (ATP) and uses as a primary energy source for muscle contractions.

It produces strong contractions needed to high-intensity movements such as weight lifting and jumping.

2. It provides quick energy bursts and greater strength.

It also provides you with enough energy during short-burst high-intensity endurance, and resistance training like lifting heavy weights, sprinting, and similar types of activities. [3]

However, besides providing quick energy bursts and greater strength, creatine doesn’t prevent muscle damage. [4]

And that’s where a top-quality whey protein supplement comes into play.

The best time to take protein and creatine is after your workouts [12] [13] [14].

Timing is often critical to getting the most out of supplements.

Since many people consider creatine a pre-workout and protein a post-workout supplement, you may be in doubt when it’s best to take them combined.

The ideal time frame for maximized benefits may be within half an hour of finishing your workout when your “starving” muscles are most receptive to the nutrients.

Mixing creatine with your post-workout whey protein shake helps restore energy balance, improve rehydration, prevent muscle breakdown, and kickstart recovery.

Experts advise you also to get some sort of carbs to increase your body’s ability to uptake creatine and further boost your muscle tissue recovery.

Combined with protein, fast-digesting simple sugar like cyclic dextrose can give your body rapid replenishment.

That’s because your muscles absorb the amino acids and sugars better post-exercise when your glycogen levels are low, and insulin levels are high.

Research suggests to use 0.3g of creatine per kg (2.2lbs) of body weight per day for a week, then 3-5g a day to maintain high creatine levels stored in your muscle tissues. [15]

As for protein, experts claim that using around 20-25g, i.e. 1.6g/kg (0.73g/lbs) daily is sufficient for improving muscle gains in young adults. [16]

And according to some sports nutrition studies, it’s recommended to load up on creatine when you start consuming it.

It’s like investing in your body’s energy bank, where you accumulate energy stores in your muscles to prepare them for high-intensity exercise with increased strength and improved athletic performance. [17]

Generally, most people experience great results when mixing whey protein powder and creatine products in a 6:1 ratio.

To get the most out of both products, some seasoned athletes advise taking one scoop (around 32g) of whey protein powder and 5g of creatine together once a day after exercising.

Simply mix a scoop of creatine into your whey protein shake, adding lots of liquid like water or milk so that they dissolve well.

Or drink your creatine pill with your protein shake instead of water only.

And remember to add carbohydrates in your shake at double the quantity of whey protein to enhance creatine absorption and fuel up your muscles faster to get ready for the next strenuous workout.

Here’s why it matters:

Protein and carbs increase your insulin production. The insulin carries the creatine around your body.

So, the more whey protein you consume, the more insulin your body produces. As a result, higher insulin means your muscles absorb more creatine.

Related: Best Liquids & Supplements To Mix Creatine With