When taken in supplement form, creatine can help increase muscle mass, strength, and exercise performance (1). Dosing creatine correctly appears to be between 3-5 grams per day. However, if you’d like to try both and are looking to increase muscle mass and performance in the gym or on the field, taking whey protein and creatine together is safe and effective. Creatine has many benefits for health and performance. Our website services, content, and products are for informational purposes only. WHEN TO TAKE CREATINE To gradually reach optimal creatine levels, a dose of at least three grams of creatine monohydrate per day for at least four weeks is recommended. With protein, you can maximize muscle synthesis by evenly distributing protein intake throughout the day (about every 3-4 hours), including before bed. Creatine increases strength and muscle mass by increasing exercise capacity, whereas whey protein does so by stimulating increased muscle protein synthesis. But beyond that, there’s no advantage to taking hefty amounts. Creatine is used exclusively for energy in high-intensity situations. Sometimes your supplement stack can seem overwhelming. For best results, take these supplements immediately following your workout. They're here to help you reach your goals. The main reason you’re going to take protein and Creatine is to repair and increase muscle mass. Creatine and protein are commonly used dietary supplements taken to enhance athletic performance. Easy, right? This article explains what causes creatine bloating and…. Creatine works a little differently. So many ingredients to balance with the foods you're eating and the exercise you're doing every day. This leads to improved recovery and adaptations such as increased muscle mass (1). Those looking to hit their saturation point more quickly can "load" creatine with 20-25 grams per day for the first week or so and then come back down to 3-5 grams per day to maintain. 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). Casein and whey are two popular milk-derived protein powders. All rights reserved. They have different benefits but both can help you bulk up. How to mix creatine with protein The timing for both protein and creatine is a hot topic for debate. Taking protein both … Getting in a good source of protein after resistance exercise is important for maximizing muscle-building. This article discusses the differences between casein and whey protein and how to choose…, If you're taking creatine, you may wonder does creatine make you fat? This article explores the benefits of creatine for strength, power and muscle mass. Whenever you find it easiest to take creatine is probably good enough. Creatine is an effective and well-researched supplement. It aids energy production during high-intensity exercise or heavy lifting. You can “load” for the first 5-7 days … You’ll reap the benefits of creatine whether you take … 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. To increase your muscle stores of phosphocreatine, you have to saturate your body over a period of days or weeks. What's the Difference Between Casein and Whey Protein? Like creatine, protein also contains amino acids. Timing your supplements can be critical to getting the most out of them. While their effects are similar in some regards, they are distinctly different compounds that work in different ways. Post training, to replenish the burnt tissues, our body can make use of the protein through the whey protein already taken. Protein supplements, be they whey, plant, meat, egg, or some other source, are a form of food. How Creatine Helps You Gain Muscle and Strength, Does Creatine Cause Bloating? Both creatine and whey protein powder have been shown to increase muscle mass when taken in combination with resistance exercise (1, 3). found the same and thus recommends taking creatine with around 47g of carbs and 50g of protein for enhanced creatine retention. Taking the two together does not appear to offer additional benefits for muscle and strength gains. This is a detailed article about whey protein and its health benefits. It can help you gain muscle, increase strength, and improve brain function, to name a few. Casual users should simply focus on taking 3-5 grams of creatine per day. When To Take Creatine And Whey Protein How and When to Take Creatine? Consuming whey protein following a bout of exercise has been linked to enhanced recovery and increased muscle mass. Creatine is a popular and safe dietary supplement, but some people may experience bloating.