Creatine and protein powder supplements are designed to help build and maintain lean muscle mass during a resistance training regimen. A 2001 study conducted by St. Francis Xavier University researchers at the department of human kinetics found that combining protein and creatine supplementation led to greater strength and lean muscle gains compared to protein alone or no supplementation at all. These findings were over a six-week period; long term effects of creatine and protein supplementation are yet to be determined, as of 2011. Be sure to consult your doctor before trying either powder.
Purpose
Creatine and protein powders serve different purposes when taken as a supplement. Creatine powders are designed to supply the muscle tissue with a steady stream of energy to help prolong and maximize each workout; creatine is ideal for strength-training athletes. Protein powders supply high-quality protein to the muscle tissue for building, repairing and preserving lean muscle tissue.
Benefits
Creatine is a naturally occurring amino acid found in small amounts in meat and fish and produced naturally by the human body. As creatine stores are broken down in the muscle tissue, it forms the muscle tissue's main source of energy called ATP. Supplementing creatine ensures these energy stores are "stocked" at all times; this is especially beneficial during an intense weightlifting session. Protein helps build muscle but also offers other benefits. According to a 2007 study published in "Nutrition and Metabolism," consuming a moderate amount of protein powder -- a shake before breakfast and one before dinner -- helped participants lose more weight, body fat and preserve lean muscle tissue compared to those who didn't consume the protein drink. This study was conducted over a 12-week period.
Risks
The University of Illinois McKinley Health Center says whey protein -- the most widely used type of protein powder -- is generally recognized as safe for most people. However, people with milk allergies may opt for an alternative type, such as soy protein, which is also ideal for vegetarians. McKinley Health Center points out several potential side effects associated with creatine supplementation, including weight gain, nausea, dehydration and possible kidney problems. Be sure to consult your doctor to make sure these supplements are right for you.
Dosage
McKinley Health Center suggests consuming 20 to 25 g of whey protein powder per day -- mixed with milk or water -- for general all-purpose use, such as for improving body composition, weight loss and improvements in your immune system.
The same dose is recommended for creatine for a period of five to seven consecutive days -- known as the "loading" phase -- followed by 5 g of creatine per day. Creatine is only beneficial for strength-training athletes and not endurance athletes or sedentary individuals.
References
- International Journal of Sport Nutrition and Exercise Metabolism; The Effect of Whey Protein Supplementation with and Without Creatine Monohydrate Combined with Resistance Training on Lean Tissue Mass and Muscle Strength; Burke DG, et al.; Sep. 2001
- Pub Med; "Nutrition and Metabolism"; A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: A Randomized Human Clinical Study; Joy L Frestedt, et al.; March 2008
- University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements
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