If you're an athlete or trying to build muscle through exercise, several nutritional supplements may be able to help provide your body with the extra nutrients it needs for optimal performance. The McKinley Health Center at the University of Illinois reports that creatine can help with the synthesis of protein while protein supplements can help improve strength gains and bulking up. Meanwhile, Dr. Shawn Talbott, writing for "Muscle & Performance" magazine, says mixing the two can help you save time.
Step 1
Measure out the amount of creatine you need. Many creatine products include a measuring spoon that holds a single dose. If yours doesn't, the McKinley Health Center notes that athletes generally take 20 to 25 g of creatine daily for a week, then just 3 to 5 g per day thereafter. Put the creatine into the bottom of your drinking glass.
Step 2
Add the protein powder to the drinking glass. Many protein powder products include a measuring cup that holds a labeled amount of protein. You typically need 20 to 25 g of protein a day to experience its health benefits, according to the McKinley Health Center.
Step 3
Pour in 8 oz. of water. For even faster protein and creatine uptake, "Muscle & Performance" magazine recommends using juice instead of water because sugar may help with the synthesis of the nutrients. However, this may taste unsatisfactory depending on the flavor of your protein powder. Some people find that nectar proteins with juice can help mask the natural tastes and smells of the creatine and protein.
Step 4
Stir the contents of the glass thoroughly so that all the clumps of powder dissolve evenly. If you have a shaker cup, it can help to break up the clumps of powder more quickly. Some people will use a blender to mix their drinks, but do remember that this can add air bubbles that may be distasteful.
Step 5
Drink the contents of the glass, making sure to keep it stirred, as powders can settle back to the bottom of the glass if you are drinking slowly.
Tips and Warnings
- The McKinley Health Center states that taking a combination of protein supplements and creatine is most beneficial immediately after exercising.
Things You'll Need
- Protein powder
- Creatine powder
- Measuring spoon
- Drinking glass
- Water or juice
- Spoon
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