Creatine and whey protein supplements are two of the most popular on the market and each is designed to help you build muscle more effectively as part of resistance training program. According to a 2001 study conducted at St. Francis Xavier University, combining whey protein and creatine as part of a strength-training program yielded greater increases in lean muscle mass and bench press max than taking whey protein alone or no supplement at all. Always talk to your doctor before taking a supplement.
Creatine
Creatine is a naturally occurring amino acid found in small amounts in meat and fish and also produced in the liver, kidneys and pancreas. It is broken down within the muscle tissue to supply energy; this is especially beneficial during a resistance training workout. Creatine supplements are available in pill, powder or liquid form; the most common type is creatine monohydrate, according to the University of Illinois McKinley Health Center. It states that creatine supplementation is generally safe for healthy athletes.
Whey Protein
Whey protein is a byproduct of the cheese-making process. The McKinley Health Center says it has the highest biological value of any protein source, meaning it is absorbed and utilized by the human body better than any other protein. The benefits of whey protein include promoting muscle/protein synthesis, preservation of lean muscle mass, immunity boosting and weight management. The three main types of whey protein are concentrates, which are lower in fat/cholesterol; isolates, which are low in fat and lactose; and hydrolysates, which are more easily absorbed but expensive.
Mixing
As the St. Francis Xavier University study points out, it's safe and effective to mix creatine and whey protein. The key is consuming a safe amount of each. McKinley Health Center recommends consuming 20 to 25 g of creatine during the first five to seven days, called the "loading" phase. After that, consume about 5 g per day during the "maintenance" phase. There's no long-term studies on the effects of creatine as of 2011, so do not take it for more than six months at any one time. McKinley Health Center suggests consuming 20 to 25 g of whey protein per day. For optimal results, consume a whey protein shake mixed with creatine immediately following your daily workout.
Safety
Both creatine and whey protein are generally recognized as safe, according to McKinley Health Center, but the University of Maryland Medical Center points out several precautions regarding creatine. It says common side effects of creatine supplementation include weight gain, cramping, upset stomach, diarrhea and possible kidney damage. It also might react negatively with certain medications, like ibuprofen, diuretics, caffeine, cimetidine and probenicid. Talk to your doctor before supplementing creatine or whey protein.
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.; September 2001
- University of Maryland Medical Center: Creatine
- University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements
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