Can You Mix Creatine With Protein Powder?

Adding supplements to your fitness regime can be daunting, especially when the subject of "stacking" comes up. But understanding which supplements can be taken together isn't a challenge you have to face alone; we've got your back.

Perhaps one of the most frequent questions plaguing the gym environment is, "Can you mix creatine with protein powder?" So, let's clear this up once and for all!

We'll walk you through everything you need to know about creatine and protein powder and whether you can safely stack them.

Our bodies naturally produce this compound, but we don't necessarily create enough to help build muscle mass, enhance strength, and improve exercise performance. So, we take creatine in supplement form to reap all these much-needed benefits.

By increasing your muscles' phosphocreatine stores, creatine aids energy production for short-duration muscular contractions, helping you during high-intensity exercise or heavy weightlifting endeavors. (1)

Creatine starts to work after your muscles become saturated with it, typically within a few days to a couple of weeks, depending on how much you take.

While it occurs naturally in many foods (specifically meat), the amount is relatively small. Thus, you need to use a creatine supplement to boost muscle mass and performance.

There are many different forms of creatine, but we recommend creatine monohydrate. It is the most researched form of creatine, indicating it's safe to consume, and it comprises a creatine molecule and a water molecule. (2)

Protein powder is a dietary supplement that provides a concentrated dose of protein, one of the three macronutrients. While you can consume protein through food (particularly from meat and eggs), eating enough protein can get challenging for most fitness enthusiasts.

That's why most turn to protein powder to help them reach their daily protein intake.

Protein is vital for health and wellness. It's a part of just about everything that keeps you going! When you eat it, your body breaks it down into 20 amino acids (think of them as building blocks) to create the proteins you need.

Beyond that, it's essential for building and repairing muscles after exercise. (3) It eases your recovery, helping you hit the gym with as much intensity as possible for added performance and size benefits.

As with creatine, protein comes in many forms, such as whey concentrate, whey isolate, casein protein, and vegan protein. If you don't mind eating dairy, choose whey isolate or concentrate. Otherwise, try vegan protein.

So, it's time to answer the age-old question: Can you mix creatine with protein powder?

Yes, you can!

There are no known adverse interactions between the two supplements. In fact, many athletes and fitness enthusiasts choose to combine them for convenience.

However, mixing them together doesn't enhance the effectiveness of either supplement. Even though some will claim that taking protein and creatine together can bring extra benefits, studies have shown no additional benefit to combining them.

For example, one study of 18 resistance-trained women noted those who took whey protein and creatine together for eight weeks experienced zero muscle mass and strength differences compared to those who took protein alone. (4)

Even though taking the two supplements together does not provide additional benefits, they are both excellent supplements that can help you maximize your fitness goals.

While you won't get any magical benefits from taking creatine and protein powder together, there are still a few advantages of combining these supplements.

They are as follows:

We've already alluded to this one, but it can't be overlooked — mixing creatine and protein powder together is incredibly convenient.

As you may already know, the fitness space is packed with conflicting information, so simplifying your supplement regime can have enormous stress-relieving benefits.

Don't overcomplicate things when you don't have to. Trust us; you'll spend much more time enjoying your lifestyle that way.

Mixing the two supplements won't create a magical shake that instantly helps you gain a bunch of muscle mass.

However, both creatine and protein powder support muscle growth in different ways, helping them work in tandem to benefit your body.

Creatine helps provide energy for high-intensity workouts, while protein powder supplies crucial building blocks needed for muscle repair and growth. They are a great combination for those aiming to build muscle more effectively.

One of the biggest advantages of combining creatine and protein powder is that there are no known adverse interactions between the two.

Unlike some supplements that may interfere with each other's effectiveness, creatine, and protein work independently and can safely be taken together.

There aren't any health risks to be aware of when mixing creatine with protein powder.

Just be sure to check the supplements' ingredient lists before combining the two. We've seen some protein powders that have creatine in them, and consuming too much in one sitting can cause upset stomachs for some individuals (e.g., bloating and diarrhea). (5)

Therefore, you need to know how much protein and creatine you're taking at once to mitigate the small risks of adverse side effects.

With all that in mind, we can confidently say that you can indeed mix creatine with protein powder. Granted, it doesn't create a magical muscle-boosting potion.

However, neither supplement works against the other. Instead, each one supports muscle growth, performance, and recovery in its unique way, ensuring synergy within your body.

Ultimately, choosing whether to take protein powder and creatine together comes down to your goals. If you're a recreational gym-enjoyer who simply wants to remain in shape, protein alone may be enough.

But if you're looking to maximize strength and mass, taking both protein and creatine might be beneficial.

1. Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6), 1915. https://doi.org/10.3390/nu13061915
2. Jäger, R., Purpura, M., Shao, A. et al. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids 40, 1369–1383 (2011). https://doi.org/10.1007/s00726-011-0874-6
3. Kreider, R. B., & Campbell, B. (2009). Protein for exercise and recovery. The Physician and sportsmedicine, 37(2), 13–21. https://doi.org/10.3810/psm.2009.06.1705
4. Outlaw, J., Burks, B., Hayward, S., Holt, J., Stone, M., Stai, B., Cox, B., Foster, C., Taylor, L., & Wilborn, C. (2013). Effects of post-exercise whey protein vs. whey protein plus creatine consumption in females. Journal of the International Society of Sports Nutrition, 10(Suppl 1), P20. https://doi.org/10.1186/1550-2783-10-S1-P20
5. Ostojic, S. M., & Ahmetovic, Z. (2008). Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent?. Research in sports medicine (Print), 16(1), 15–22. https://doi.org/10.1080/15438620701693280