How To Take Creatine With Whey

If you're planning to use creatine monohydrate in conjunction with whey protein, chances are you're looking to put on muscle mass. You can't do it with supplements alone, however; you'll also need an effective program of diet and exercise. Nonetheless, if you take these products with proper timing and dosages, creatine and whey can significantly add to your muscle-building progress. Always consult your doctor before beginning any new routine of diet, training or supplementation.

Step 1

Mix your creatine powder with either juice or water immediately before your workout. Water is the better option because many supplements come pre-blended with simple carbohydrates, so you won't need the sugar in juice to provide energy. Creatine dosage varies depending on the individual product, so use your specific product`s instructions for reference.

Step 2

Sip small amounts of your creatine mixture between sets or between exercises. This constant flow of creatine to your body will allow for optimal delivery of adenosine triphosphate, a co-enzyme that carries energy to your muscle cells. This will provide you with a temporary increase in strength and muscular endurance. Indeed, a March 2000 study published in "Medicine & Science in Sports & Exercise," by M. Daniel Becque found that intra-workout creatine supplementation led to increases in both strength and muscular size over time.

Step 3

Mix your protein supplement with either milk or water within an hour of completing your workout. In most cases, milk is the better option, as it contains additional protein. If possible, use a supplement with whey protein; it contains a complete profile of essential amino acids, which means that it contains all the building blocks necessary for the synthesis of new muscle tissue. Your ideal protein dosage depends on your body mass, your activity level and the composition of your diet; according to the International Society of Sports Nutrition, your daily protein intake should range between 1 and 1.6 g per kg of body weight if you engage in endurance athletics, and up to 2 g per kg of body weight if you're a strength or power athlete.

Tips and Warnings

Take your protein supplement even on non-workout days, as it can facilitate muscle recovery and growth; take it in the evening for best results. You won't get any similar benefit from taking creatine on rest days, however.
Drink at least one liter or water before your workout when taking creatine. Creatine works by drawing water into your muscle cells, causing the muscles to swell, but potentially dehydrating the rest of your body. For this reason, creatine can be toxic to the liver and kidney if you take it without adequate hydration.