Mixing nutritional supplements is not always the ideal thing to do, but that's not the case when combining creatine and protein. According to the University of Illinois McKinley Health Center, consuming creatine and whey protein following a resistance workout, such as lifting weights, can promote muscle growth, protein synthesis and restore your muscle tissue's creatine stores. That said, creatine and/or protein supplements may not be right for everyone, so consult your doctor before trying either.
Purpose
The purpose of consuming protein supplements as part of an exercise program is to repair muscle tissue, build new muscle and preserve existing muscle tissue. Creatine supplies your muscle tissue with its most-used source of energy, called ATP, as it is broken down during resistance training. So it can help prolong and maximize your lifts at the gym. Combining the two muscle-building supplements gives you the benefits of muscle endurance during a workout and muscle-building potential after a workout is complete.
Mixing
You can mix creatine and protein powder together in a single drink using water or milk. Alternatively, you can consume the supplements separately; assuming you have no adverse side effects with either supplement, you shouldn't have a negative reaction by mixing the two. Daniel Gastelu, M.S., MFS and Director of Nutritional Sciences for the International Sports Sciences Association says you should avoid mixing creatine with acidic drinks such as soda and orange juice because it diminishes the effects of the creatine.
Dose Recommendations
McKinley Health Center recommends 20 to 25 g of whey protein per day; this recommendation is consistent with other types of protein as well. Well-trained athletes and/or strength-training athletes may benefit from supplementing as much as 40 to 50 g of protein per day. In terms of creatine, consume 20 to 25 g per day for the first week in 5 g increments throughout the day. After the first week, consume 3 to 5 g of creatine per day with a protein shake immediately following a workout.
Risks
There are no risks associated with mixing creatine and protein; however, some people may experience adverse side effects associated with either supplement. For instance, people with milk allergies may experience an upset stomach when consuming whey protein as it's derived from milk. Soy is a better alternative. Creatine side effects may include dehydration, nausea, cramping and kidney or liver problems. Sticking to the recommended dosage guidelines can help minimize side effects.
References
- University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements
- Bodybuilding.com; Creatine; Daniel Gastelu
- 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
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