Creatine Plus Protein

Taking supplements is a method that athletes and avid exercisers use to try to improve performance and reach their health and fitness goals. The National Strength and Conditioning Association, or NSCA, reports that 48 percent of male collegiate athletes have used creatine during preparation for competition. Use increases up to about 80 percent for strength and power athletes. Taking creatine properly is key to seeing the best results.

Creatine and Protein

Research by G. R. Steenge and colleagues published in the "Journal of Applied Physiology" in 2000 suggests that taking creatine with protein and carbohydrate aids creatine absorption and promotes new muscle proteins. The retention of the creatine was also greater with a combination of protein and carbohydrate. Traditionally, users have taken their creatine mixed with carbohydrate drinks or water, which is also a good method but is less effective at retaining the creatine. Creatine plus pure protein with no carbohydrate was not studied.

Benefits of Creatine and Protein

Creatine supplementation has not been shown to improve performance in endurance athletes, according to the McKinley Heath Center at the University of Illinois at Urbana-Champaign. For strength/power athletes, using creatine has been shown to improve capacity for high-intensity workouts and increase muscle strength and mass. Protein is also beneficial in that it supplies essential amino acids for muscle growth and repair that complement creatine. McKinley also reports that supplementing whey protein in athletes has been shown to reduce body composition and increase strength as well as improve immune function.

Cycling Creatine

However you choose to take creatine, it is recommended that you cycle the supplementation. This typically begins with a four- to seven-day loading phase in which you consume higher doses of creatine to saturate the muscle tissue. Your muscles have a saturation limit, so exceeding the recommended doses does not show additional benefit, according to the NSCA. After loading you move to a maintenance dose that is lower and is designed to help retain creatine in muscle tissue, improve performance and increase mass. It is then advised that you take time off of the supplement in a cycle.

Considerations

Before taking creatine consider your goals and current fitness program. If you are an endurance athlete you may benefit from protein supplementation, but creatine is not known to improve performance. If you choose to take creatine, lower your caffeine consumption or avoid it altogether, because it may reduce the effects of creatine. Also increase your water intake. Creatine absorbs water and holds it in the muscle tissue, so drink more than you would normally.

Warning

It appears that short bouts of creatine and protein supplementation are safe, but further long-term research needs to be done. Not all supplements are approved by the Food and Drug Administration, so they are not evaluated like over-the-counter and prescription products. Some other side effects may include nausea, diarrhea and vomiting. If you do take creatine and protein, follow the directions and stop use if you experience any side effects.