If you’re serious about weightlifting, sports, or HIIT and are starting to research how to progress to the next level, two supplements are likely to appear at the top of your search results: creatine and protein. There’s a good reason for that.
Both supplements have been extensively studied and there is a lot of data supporting 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? Should you take creatine and protein at the same time? Here’s what the experts say.
What is creatine?
Creatine is a compound stored in muscles, primarily as phosphocreatine, which the body uses to increase explosive power for rapid, rather than sustained, activity. This includes things like sprinting 100 yards or simply lifting a suitcase into the trunk.
Creatine is made up of three amino acids: arginine, glycine, and methionine, and is typically found in red meat and seafood. However, research suggests that supplements can increase creatine stores in the body and improve training performance and results.
“Creatine helps energize muscles when they are being used, especially during intense exercise,” says Ohio-based exercise physiologist ACSM, EP-C, EIM2, ACE, CPT says Bianca Glover. “Replenishing the amount of creatine in your body provides (additional) fuel for your muscles to function.”*
Benefits of taking creatine
Many 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,” says the New York-based company. says coaching physical therapist Dr. Lori Alter, PT, DPT, SSC, PRSCC. Competitive powerlifter.
1. Increase in muscle mass
“Creatine helps increase muscle energy stores, leading to greater benefits (of improved workout performance),” says Florida-based registered dietitian Morzine Claire.
2. Improved athletic performance
Improved performance isn’t limited to lifters. Whether you’re supplementing with iron or running sprints, creatine can help make your workouts more effective.
“Research shows that creatine supplements may improve athletic performance during both strength training and high-intensity exercise,” says Melissa Mitri, RD, MS, RD, New York City.
“Creatine is most effective for high-intensity workouts that involve rapid power output followed by short rest periods,” says Claire. “People who do low-intensity workouts, such as walking (or long steady-state runs), are probably not going to benefit.”
3. Enhances muscle recovery and repair
“Creatine may help preserve muscle mass in the event of an injury,” says Marie Spano, consulting sports nutritionist for the Atlanta Braves.
“During long-term rehabilitation, creatine can aid in muscle recovery and may also aid in muscle growth during periods of inactivity,” she says.
“In one study, creatine increased the size of unrehabilitated muscles by 10 to 15 percent over 12 weeks,” Spano added. “So if you are only rehabilitating your injured right leg, your uninjured left leg can benefit from taking creatine.”*
When should I take creatine?
Many people find it convenient to take creatine before or after a workout, but in reality, you can take it any time as long as you take it daily. That’s because, unlike fast-acting substances like caffeine, creatine takes time to accumulate in your cells to high enough levels to make a noticeable difference in your workout.
Typically, if you consume 5 to 10 grams per day, it may take a month or more for your training to take effect. Creatine loading involves taking up to 20 grams per day for a short period of time, then returning to a “maintenance dose” of 5 grams daily, reaching your goal in just 7 to 10 days.
What is protein?
Protein is the main component of muscle and is essential for muscle growth and repair. Amino acids are made up of 21 different amino acids, nine of which (called “essential”) cannot be produced by the body and must be obtained through food. *
Animal or plant sources can be used for protein supplementation.
whey protein
Whey protein is produced from milk. Known as a complete protein because it contains sufficient amounts of all nine essential amino acids, whey is processed as a supplement in two main forms:
Both forms are safe to consume on a regular basis. However, if you find it difficult to tolerate dairy products, whey protein isolate may be a better option, as it not only has a high protein content but is also very low in lactose.
vegetable protein
Sources of plant protein preparations vary widely. For example, Beachbody Performance Recovery’s plant-based formula is derived from pea protein, which is rich in leucine, a key amino acid in muscle protein synthesis that supports growth.
Other plant protein sources include soybeans, hemp, brown rice, and pumpkin seeds. *
Benefits of consuming protein
Here’s why it’s important to focus on getting enough protein throughout the day, especially if you’re training regularly.
1. Increase in muscle mass
During intense exercise, muscles undergo micro-damages that need to be repaired. Protein provides the essential amino acids needed for its repair and eventual growth.
“Whey protein has a great ability to stimulate muscle protein synthesis because it contains high concentrations of the amino acid leucine, which is known for its role in hypertrophy and muscle growth,” Glover says. This also applies to pea-based plant proteins. *
2. Enhances muscle recovery and repair
Although a protein-rich diet consisting of whole foods is generally recommended for muscle building, timely protein supplementation may be a more efficient recovery option.
Liquid supplements are absorbed faster and deliver essential aminos faster to muscle tissue damaged during intense exercise, speeding recovery. *
3. May help you lose or maintain weight
If you want to improve your body composition, protein can help in several different ways.
“Protein helps keep you full because it digests slowly and keeps you feeling full longer after a meal,” says Alter.
Eating protein can also temporarily boost your metabolism, since your body needs to expend a relatively large amount of energy (compared to other macronutrients) to digest protein.
When should you take protein?
Protein supplements can be taken at any time: before a workout, after a workout, before bed, or whenever you feel an appetite. Alter recommends consuming protein powder once or twice a day, containing 20 to 30 grams of protein per serving.
“Protein supplementation helps you do just that: supplement your diet,” says Alter. “The majority of your protein should come from dietary sources, such as eggs for breakfast, turkey for lunch, chicken or steak for dinner, and Greek yogurt for a snack.”
Can I take creatine and protein at the same time?
“From a safety standpoint, it’s definitely safe to take both supplements,” Claire says. “They both do different things, so taking the two together can maximize muscle gains.”
In fact, it may even be desirable. As proven above, protein and creatine supplementation have some overlapping benefits, but that doesn’t mean they’re redundant.
Depending on your purpose, if you supplement wisely, you may get even better results when you use the two together.
“If you plan on taking creatine and lifting frequently, we recommend adding a high-quality protein supplement, such as whey,” says Glover. “While creatine may be helpful during the recovery process, complete protein is an essential building block of muscle.”*
Of course, we recommend consulting your doctor before making any changes to your diet, supplements, or exercise habits. *
What is the optimal intake of creatine and protein?
“For healthy people with no history of kidney or liver disease, consuming 3 to 5 grams of creatine monohydrate and 20 to 60 grams of protein supplements daily is safe and effective for 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. However, depending on the intensity of your training, that number can reach 2.2 grams of protein per kilogram of body weight. (In this case, a person weighing 180 pounds 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.
