While their effects are similar in some regards, they are distinctly different compounds that work in different ways. Making a protein-and-creatine combo shake part of your daily routine will help you hit your protein macros as well as sustain your creatine saturation for maximum muscle growth and recovery over time. Casein and whey are two popular milk-derived protein powders. Both creatine and whey protein powder have been shown to increase muscle mass when taken in combination with resistance exercise (1, 3). Summary. How Creatine Helps You Gain Muscle and Strength, Does Creatine Cause Bloating? Once you’ve finished the loading phase, you then progress to maintenance. There are many protein powders to choose from, so we've compiled some of the best options to help you pick the right one for you. As you can see, the two products accomplish different goals. On the other hand, if you are looking to maximize muscle mass and strength, it may be beneficial to take both whey protein and creatine. Creatine increases strength and muscle mass by increasing exercise capacity, whereas whey protein does so by stimulating increased muscle protein synthesis. You can read more about BCAAs here. When To Take Creatine And Whey Protein How and When to Take Creatine? It’s often a by-product of cheese production and can be isolated to form a powder. When you engage in short-burst, high-intensity activities, your body uses a compound called phosphocreatine to create energy extremely quickly. Sometimes your supplement stack can seem overwhelming. On the other hand, if hitting your protein goal isn't possible with diet alone, or you just enjoy the convenience of protein powder (who doesn't love a post-workout shake? So, basically, it makes no difference whether you take the two products together or separately. They have different benefits but both can help you bulk up. You can think of it simply as an energy source. Protein is used as a source of structural amino acids that cover a wide range of functions throughout the body and are used for energy only rarely under certain circumstances. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. One study in 42 middle-aged and older men found that participants did not experience any additional training adaptations when they took both whey protein and creatine, compared with taking either supplement alone (5). With protein, you can maximize muscle synthesis by evenly distributing protein intake throughout the day (about every 3-4 hours), including before bed. Creatine is used exclusively for energy in high-intensity situations. Creatine in supplement form is synthetically produced in a commercial laboratory. You’ll reap the benefits of creatine whether you take … In terms of protein quality, whey is at the top of the list, hence why its supplements are so popular among bodybuilders and other athletes. Casual users should simply focus on taking 3-5 grams of creatine per day. Inevitably, you find yourself taking multiple supplements at the same time, but how do you know if that harms their effectiveness? The most common form is creatine monohydrate, though other forms exist (1). ), go ahead and choose whey. Creatine and whey protein have unique molecular structures and work differently in your body. Getting in a good source of protein after resistance exercise is important for maximizing muscle-building. You can have a protein drink first thing in the morning as breakfast, right after a workout to maximize recovery, or even before bed to maintain muscle protein synthesis while you sleep. So, basically, it makes no difference whether you take the two products together or separately. There are many myths regarding the safety and side effects of creatine. The results seem to suggest there is no added benefit of taking whey protein and creatine together. Dosing creatine correctly appears to be between 3-5 grams per day. WHEN TO TAKE PROTEIN. Two popular types of whey protein are isolate and concentrate. So ideally, you want to take it with a fairly large meal consisting of adequate carbs and protein for the the most benefit. Dosing creatine correctly appears to be between 3-5 grams per day. When taken in supplement form, creatine can help increase muscle mass, strength, and exercise performance (1). To increase your muscle stores of phosphocreatine, you have to saturate your body over a period of days or weeks. Here's the scoop on two of the most popular products. In the world of sports nutrition, people use various supplements to increase their performance and enhance exercise recovery. Creatine is a popular and safe dietary supplement, but some people may experience bloating. These immediate energy stores have high mobility, but unfortunately, they only last long enough for other systems to kick in and take over. This leads to improved recovery and adaptations such as increased muscle mass (1). Whey protein is a dairy protein commonly consumed with resistance exercise to increase muscle mass and strength. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. This molecule aids energy production for short-duration muscular contractions (2). Like creatine, protein also contains amino acids. Making a protein-and-creatine combo shake part of your daily routine will help you hit your protein macros as well as sustain your … No matter which protein you choose, if you’re looking to bulk up, timing is everything. Both whey protein powder and creatine supplements have been shown to increase muscle mass, though they accomplish this in different ways. 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