If you’re serious about weightlifting, working out, or HIIT and you’ve started researching how to take your progress to the next level, two supplements have likely popped up at the top of your search results: creatine and protein. And there are many good reasons.
Both supplements have been extensively researched and there is plenty of data to support their effectiveness and safety. But what exactly are the benefits of creatine and protein? What is the best way to take them, including dosage and timing? And should you take creatine and protein at the same time? Here’s what the experts say.
What is creatine?
Creatine is a compound that is stored mainly in the muscles as phosphocreatine, which the body uses to fuel quick—as opposed to sustained—bursts of activity. This could include a 100 meter sprint or simply lifting a suitcase into your trunk.
Creatine is made up of three amino acids – arginine, glycine and methionine – and is commonly found in red meat and seafood. Studies suggest, however, that the body’s creatine stores can be increased through supplementation to improve training performance and results.
“Creatine helps fuel your muscles when they’re used, especially during intense exercise,” he says Bianca Grover, ACSM, EP-C, EIM2, ACE, CPTexercise physiologist based in Ohio. “By supplementing the amount of creatine in your body, you provide [additional] fuel for your muscle performance.”*
Benefits of taking creatine
Numerous studies have found creatine to be a safe and effective supplement.
“Creatine monohydrate is one of the most widely scientifically tested supplements, with documented results for strength, performance and muscle mass development,” he says. Dr. Rori Alter, PT, DPT, SSC, PRSCCa New York-based physical therapist who coaches competitive powerlifters.
1. Increased muscle mass
“Creatine can help boost muscle energy stores, leading to [improved workout performance and thus] bigger profits,” he says Morgyn Clair, MS, RDNregistered dietitian nutritionist based in Florida.
2. Better athletic performance
This performance boost isn’t limited to lifters. Whether you’re pumping iron or sprinting, creatine can help you get more out of your workout.
“According to research, creatine supplements can enhancing athletic performance for both strength and high-intensity exercises,” he says Melissa Mitri, MS, RDregistered dietitian in New York.
“Creatine is most beneficial for high-intensity workouts that involve quick bursts of performance followed by short rest periods,” says Clair. “Someone doing lower intensity workouts like walking [or long, steady-state runs] it probably wouldn’t do any good.”
3. Enhanced muscle repair and recovery
Creatine can help preserve muscle mass if you’re injured, he says Marie Spano, MS, RD, CSCS, CSSDconsultant sports nutritionist for the Atlanta Braves.
“During long-term detox, creatine can help you recover muscle and can even help grow muscle in the absence of activity,” he says.
“In one study, creatine increased size by 10 to 15 percent over 12 weeks in the muscle that is not undergoing repair,” adds Spano. “So if you’re only rehabilitating your injured right leg, your uninjured left leg may benefit from taking creatine.”*
When should you take creatine?
Many people find it convenient to take creatine before or after a workout, but the truth is, you can take it any time of day — as long as you take it every day. This is because creatine, unlike a fast-acting substance like caffeine, takes time to build up to sufficient levels in your cells to make a noticeable difference in your workouts.
With a typical daily serving of five to 10 grams, it can take a month or more for it to affect your training. Creatine loading, during which you take up to 20 grams a day for a short period before returning to a daily “maintenance dose” of five grams, can get you there in just seven to 10 days.
What is protein?
Protein is the main component of muscles, vital for their growth and repair. It consists of 21 amino acids, nine of which (called “essential”) must be consumed in food because they cannot be produced by the body.*
The protein supplement can come from animal or plant sources:
Whey protein
Whey protein is produced from cow’s milk. Known as a complete protein because it contains all nine essential amino acids in adequate amounts, whey is processed into two main forms for supplementation:
Both forms are safe to consume regularly. But if you have a hard time tolerating dairy, whey protein isolate—which is not only higher in protein, but also very low in lactose—may be a better option.
Vegetable protein
The sources of plant protein preparations can vary widely. Its herbal composition Beachbody Performance RecoverFor example, it comes from pea protein, which is high in leucine, an essential amino acid in muscle protein synthesis that supports growth.
Other sources of plant protein include soy, hemp, brown rice and pumpkin seeds, to name a few.*
Benefits of taking protein
Here’s why it’s important to focus on eating enough protein throughout the day, especially if you exercise regularly.
1. Increased muscle mass
During intense exercise, muscles suffer micro-damages that need to be repaired. Protein provides essential amino acids necessary for repair and ultimate growth.
“Whey protein has a great ability to stimulate muscle protein synthesis because of the high concentrations of the amino acid leucine, which is known for its role in hypertrophy or muscle growth,” says Grover. This also applies to pea-based plant proteins.*
2. Enhanced muscle repair and recovery
While a protein-rich diet consisting of whole foods is generally recommended for building muscle, early protein supplementation may be the most effective recovery option.
A liquid supplement can be absorbed faster, delivering essential amino acids more quickly to muscle tissue damaged during intense exercise, speeding up recovery.*
3. It can help with weight loss or maintenance
If you want to improve body composition, protein can help you in two different ways.
“Protein is effective in keeping you full because it is slow to digest, allowing for a greater sense of fullness after meals,” says Alter.
Since the body must expend a relatively high amount of energy (compared to other macronutrients) to digest protein, its consumption can also provide a temporary metabolic stimulation.
When should you take protein?
You can consume a protein supplement almost any time – before or after a workout, before bed, or whenever you feel a craving. Alter recommends taking a protein powder containing 20 to 30 grams of protein per serving, once or twice a day.
“Protein supplements are useful for just that—supplementing your diet,” says Alter. “It should be used after the majority of your protein has come from dietary sources, such as eggs with breakfast, turkey with lunch, chicken or steak with dinner, and Greek yogurt for snacks.”
Can I take creatine and protein at the same time?
“It’s definitely OK to take both supplements from a safety standpoint,” says Clair. “Because they do different things, the two can be combined to maximize muscle gains.”
In fact, it may even be preferable. As demonstrated above, there are many overlapping benefits of protein and creatine supplementation, but that doesn’t mean they’re redundant.
Depending on your goals, both may yield even better results when taken in concert, as long as you supplement wisely.
“If you plan to take creatine and lift often, it’s a good idea to add a high-quality protein supplement like whey,” says Grover. “Creatine can help during the recovery process, but complete proteins are the main building blocks of muscle.”
Of course, before changing your diet, nutritional supplements, or exercise routine, it’s a good idea to consult your doctor.*
What is the optimal serving of creatine and protein?
“In an otherwise healthy individual with no history of kidney or liver disease, consuming three to five grams of creatine monohydrate and 20 to 60 grams of protein supplement daily is safe and effective in supporting strength, physique, and performance goals,” says Alter.
For general health, it is recommended that the average person consume at least 0.8 grams of protein per kilogram of body weight. But depending on the intensity of your training, this number can reach 2.2 grams of protein per kilogram of body weight. (In this case, a 180-pound person would aim for a total of 180 grams per day.)*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
