Can you take creatine and protein together?

Can you mix creatine with protein powder?

Yes. Trials have given them together, and a sports nutrition society, the ISSN, has reviewed the pair.

They do different jobs. Creatine’s UK claim is about repeated short bursts of hard exercise. Protein’s claims are about growing and keeping muscle.

There’s no UK claim for “creatine protein powder” as a product. Each part has to earn its own claim.

So mix them if one drink a day is easier to remember. Then check the creatine dose.

Does protein help your body take up creatine?

It may, if carbs come too. A study tested this in 12 men. On four occasions, each took four 5 g doses of creatine, with a different drink each time.

With 50 g of protein and 47 g of carbs, their bodies kept about 25% more creatine than with a near-empty drink. Almost 100 g of carbs did the same. The study didn’t test protein on its own.

The study measured how much creatine the body kept, not strength. The ISSN says carbs, or carbs and protein, appear to increase muscle uptake. But the effect on performance may be no bigger than creatine alone.

So a sugary shake may not buy you better results. Taking creatine with a meal or your usual shake is enough to try it.

Is whey plus creatine better than either alone?

Better than whey alone for some results, in one small trial. The trial had no creatine-only group.

36 men did 6 weeks of weight training with whey, whey plus creatine, or a dummy powder.

Doses were set by body weight: 1.2 g of whey and 0.1 g of creatine per kg a day. For a 70 kg man, that’s 84 g of whey and 7 g of creatine.

How much protein overall? The ISSN says 1.4 to 2.0 g per kg a day is enough for most people who exercise. It suggests 20 to 40 g at a time, every 3 to 4 hours.

Count the protein in your food first, then use a shake to fill the gap. See how much protein after 40 and plant protein for strength.

What about pre-workouts, HMB and beta-alanine?

They do their own jobs. None has clear proof that it adds to creatine.

Pre-workouts: check the label for caffeine. The NHS lists some health or fitness supplements as a source. If you’re pregnant, it says have no more than 200 mg of caffeine a day.

Pregnant? Ask your midwife or GP before taking creatine or a pre-workout.

Choosing one without creatine? You can take creatine separately. The UK claim is based on 3 g a day.

Taken daily for at least 2 to 4 weeks, beta-alanine helps most in efforts of about 1 to 4 minutes. Tingling is its only reported side effect. The ISSN says more research is needed on whether it adds to creatine.

HMB comes from leucine, a building block of protein. Of 9 studies in young adults giving it with creatine, some found extra gains, but three found no effect on performance.

BCAAs with creatine? The reviews used here don’t cover that pair, so we can’t give an answer.

Sort creatine and your daily protein first. They’re the only two here with UK health claims.

How much creatine should a combined tub give you?

That number is 3 g of creatine a day. A food can only carry the UK creatine claim if it gives a daily intake of 3 g. The claim is for adults doing hard exercise.

Read the label per serving, then times it by your servings a day. A tub with 1.5 g a scoop takes 2 scoops to reach 3 g.

Loading means about 20 g a day for 5 to 7 days. The ISSN says it may be the quickest way, but it isn’t the only one.

Smaller daily amounts, like 3 to 5 g, raise your stores over 3 to 4 weeks. The ISSN says early performance gains this way are less supported. More on doses in how much creatine per day.

UKAD, the UK anti-doping body, says you can’t be sure any supplement is free from banned substances.

Under 18? The ISSN says creatine is acceptable only for young athletes in serious, supervised training. They should also eat a balanced diet, know how to use it and stick to recommended doses.

When to speak to a GP

The ISSN found no compelling evidence that creatine harms the kidneys, in healthy or unwell people. Speak to a doctor if:

• You already have kidney disease. Some experts advise talking to your doctor before you take creatine.
• You have lasting or worrying symptoms you think could be kidney disease. The NHS lists weight loss and poor appetite, swollen ankles, feet or hands, shortness of breath and tiredness. Also blood in your pee, needing to pee more, especially at night, poor sleep, itchy skin, muscle cramps, feeling sick, headaches and erection problems.
• You’ve had palpitations (a heartbeat that feels racing, pounding, fluttering or irregular) and feel well. But they keep coming back or happen more often, or last longer than a few minutes. Or you have a heart condition or heart problems in your family. Caffeine is a common cause.
• Call 999 or go to A&E if palpitations don’t go away, or come with chest pain, shortness of breath, or feeling faint or fainting. If these have stopped, ask your GP surgery for an urgent appointment or call 111.

Having a kidney blood test? Read does creatine raise creatinine first.