Creatine & Protein Powder: Similarities, Differences, & How To Use Each

Protein powder and creatine are two of the most popular supplements in the fitness industry. People often use them together to gain muscle and improve athletic performance. However, there’s some confusion about when and how to take these supplements and whether they’re effective for weight loss.

Creatine is a naturally occurring compound produced in the body from amino acids, primarily in the liver, kidneys, and pancreas.

It plays a crucial role in producing adenosine triphosphate (ATP)1, which provides energy for muscle contractions. As a result, creatine supplementation is a popular choice for athletes looking to improve their strength, power, and muscle mass.

A common question is whether it's better to take creatine pre-workout or with protein. Research has shown that it doesn't necessarily matter when you take creatine as long as you consistently take it each day2. However, some people prefer to take it with their pre-workout supplement for an extra energy boost, while others like to mix it with protein to support muscle growth and recovery.

Creatine has been shown to improve muscle strength and power, especially in short-term, high-intensity exercises5 such as weightlifting and sprinting. For example, one 6study found that supplementing with creatine for 12 weeks led to an 8% increase in strength compared to a placebo group6.

Studies have found that creatine supplementation can improve cognitive function, particularly in tasks that require short-term memory and reasoning.

For example, one study from 2019 found that supplementing with creatine for six weeks improved working memory12 in healthy young adults. In addition, an older study observed that creatine supplementation improved cognitive function in older adults13, which may help to mitigate age-related cognitive decline.

Some research suggests that creatine supplementation may reduce the risk of neurological diseases14 like Parkinson's and Alzheimer's by protecting neurons from damage and increasing energy availability to the brain.

Finally, creatine supplementation may positively affect bone health, particularly in postmenopausal women.

Creatine and protein powder have different functions in the body. Creatine helps provide energy to the muscles during short, high-intensity activities, while protein provides the building blocks for muscle growth and repair17.

“Creatine is a natural compound found primarily in meat used by athletes to improve athletic performance and increase lean mass, strength, and power. Protein powder, on the other hand, is typically derived from milk, certain plants, or soy and is used to build and repair muscle tissue," explains Ziegenfuss.

Creatine and protein powder have different effects on the body. Creatine is primarily used to enhance athletic performance and increase muscle mass5, while protein powder is used for muscle growth and repair18, as well as weight management and satiety19.

Creatine has been associated with minor side effects like water retention21, weight gain, stomach upset, and muscle cramps, while protein powder can cause digestive issues like bloating and gas.

Creatine is typically taken in smaller amounts, with an optional loading phase of 20 to 25 grams daily22 for the first week, followed by a maintenance dose of 3 to 5 grams daily2.

Conversely, protein powder is usually taken in larger amounts to meet daily protein needs, with recommended daily amounts ranging from 0.8 to 2 grams per kilogram of body weight23, depending on your activity level and fitness goals.

The standard dose of creatine is 3 to 5 grams daily2, which can be taken all at once or divided into smaller amounts throughout the day. Most creatine powders can be dissolved in water, juice, or a shake. It's essential to follow the recommended dosages on the supplement label and not exceed them.

Timing is also crucial when taking creatine. Many experts recommend taking it immediately after exercise to maximize absorption and uptake into muscles. It can also be taken with a meal that includes carbohydrates to enhance its absorption. Some people choose to cycle their creatine usage, taking it for several weeks and then taking a break to prevent their body from becoming desensitized to it.

Choosing a reputable brand with high-quality ingredients is essential when shopping for creatine. Look for third-party tested and certified products to ensure their purity and potency. Additionally, make sure the creatine you choose is in the form of creatine monohydrate, as this is the most researched and effective form.

“I recommend creatine monohydrate over all other forms of creatine on the market. It's cheap, effective, and safe for long-term use,” recommends Ziegenfuss.

Your ideal protein intake depends on body weight, age, and activity level, but generally, experts suggest that most people will need to consume at least 100 grams per day. Protein powder can help you meet this requirement, and you can add it to shakes, smoothies, coffee, and certain foods like oatmeal and pancakes.

Regarding timing, it’s best to work 25 to 30 grams24 of protein into each meal and snack to maintain muscle mass and satiety. Regarding dosage, it's essential to follow the manufacturer's instructions and not exceed the recommended amount. Consuming too much protein can lead to digestive discomfort, dehydration, and kidney problems25 in people with pre-existing conditions.

When buying protein powder, it's crucial to check the ingredient list and choose a product with high-quality protein sources and minimal added sugars or artificial ingredients.

“Protein powders should contain all essential amino acids and at least 2.5 grams of leucine," says Ziegenfuss. He also recommends looking for an option that packs at least 20 grams of protein per scoop.

Combining creatine and protein powder (in the same pre-workout shake, for example) can have a synergistic effect, with each supplement complementing the other to maximize both benefits.

Creatine and protein are two popular supplements in the fitness industry that can be used together or separately to support muscle growth and athletic performance. Creatine provides energy for muscle contractions, while protein provides building blocks for muscle growth and repair.