Can I take creatine and protein at the same time?

You're proud of yourself; you've finished a gruelling workout but are stuck at a crossroads, looking at your supplement stash. 

Creatine and protein are both sitting there, waiting for you to consume. Both can help you smash performance goals, enhance recovery, and dominate your training, but which should you take first? 

Multiple questions may arise when considering the two, but ultimately, you may be left with one to answer: Can I take creatine and protein at the same time? 

Jump in with us today as we uncover everything you need to know about creatine and protein benefits and answer the question, "Can you mix creatine powder with protein powder?" 

What is creatine and protein? 

Listen, skip this part if you already know what creatine and protein is. But if you’re someone who’s heard of these buzzwords thrown about in the gym or fitness community, here’s a quick refresher.

Creatine 

Creatine is an organic compound found in muscle cells that plays a major role in their function. When synthesis occurs, your muscles transport creatine in your bloodstream to the skeletal muscle and other tissues, converting it into ATP (energy) to support essential cellular functions. Check out this post to learn about the benefits of creatine monohydrate. Creatine provides enhanced strength, power, muscle recovery, and muscle mass. 

Protein Powder

You likely already know what protein is; this is just the powder form that can help you get sufficient daily intake levels. Protein 30 minutes after a workout aids synthesis,  enhances recovery, repairs and builds muscle, and replenishes energy stores. While you can get protein from foods such as eggs, fish, meats, tofu, spinach, beans and more, protein powder can help provide added support when you’re not getting enough from your diet- know the differences between protein isolate and whey protein.

Can You Mix Creatine Powder With Protein Powder?

Yes, of course! Creatine and protein mixed together are completely fine and shouldn’t be an issue. It’s generally safe with limited side effects, as long as you stick within the dosage recommendations. 

Go Nutrition Recommends: Try to take 3-5 grams of creatine and 20-30 grams of protein per serving. To maximize their benefits, take it before or right after workouts.  

Creatine and Protein benefits when taken together 

Ok, when taking creatine and protein together, apart from saving time, there are a couple of extra benefits reported, such as: 

Increased Muscle Gain

Creatine can help increase your energy stores and provide additional strength to power through your workouts. Pairing creatine with protein can help support recovery and increase your muscle gain, helping you have leaner muscle mass. 

Better Recovery

Creatine is known to boost recovery levels by reducing inflammation and oxidative stress. It can also help reduce DOMS and help you recover from training, getting back into performance more quickly. Taking protein with creatine can help enhance recovery, reduce soreness, and aid recovery by supplying essential amino acids for repair. 

However, the science behind the two supplements suggests no significant differences. One study explored the effects of creatine and protein mixed together in 42-year-old men and older. The study reported that there were not many differences when both were consumed compared to individually. Similarly, research looking at 18 women undergoing resistance training did not experience significant benefits either. 

The Bottom Line on Creatine and Protein at the Same Time

Overall, creatine monohydrate and protein are two important supplements supporting energy and muscle recovery and reducing DOMS. They go hand in hand in supporting performance goals and can help you level up your game.

While research shows no additional benefits to taking them together, there are also NO studies showing that a creatine and protein mix can harm your training or body. 

So, can you mix creatine powder with protein powder? We say yes as long as you’re conscious of the time you consume to maximise the benefits. Taking it together can save you time and effort making two separate drinks. 

If you want to enhance your performance, why not try Go Nutrition Creatine? 

Go Nutrition Creatine is a premium-grade supplement formulated according to scientific research. 

It supports cognitive function, brain health and amplifies the recovery process.

FAQS

Is it okay to take creatine and protein at the same time?

Combining creatine and protein at the same time is generally fine without any side effects. However, it’s important to take according to recommended doses and use as directed. 

Can I mix creatine with a protein shake?

Yes! Creatine and protein mixed together are completely fine. Actually, mixing them both together can save time and effort when washing extra shakers! Just make sure you stay hydrated while mixing the two together!

How many protein shakes a day? 

The amount of protein shakes you take daily depends on your protein requirements. We recommend 1-2 shakes a day.