Protein and creatine powders are used primarily by athletes to help build and maintain lean muscle mass. According to the McKinley Health Center at the University of Illinois, it's generally safe to take the two supplements together, although it's best to consult a doctor beforehand. However, when the proper dosage is taken, many strength-training athletes may be able to benefit from protein and creatine supplementation.
Protein Powders
Protein powders come in many different varieties, including whey, casein, egg, soy and hemp. Whey is the most common and also the most beneficial in many cases, according to McKinley Health Center. It says that whey protein powders feature the highest biological value of any type of protein, meaning it is the most easily absorbed and utilized by your muscle tissue. Soy protein powders offer an effective alternative to whey, casein and egg protein powders for vegetarians.
Creatine Powders
The most widely studied and most-used type of creatine powder is creatine monohydrate, according to McKinley Health Center. Creatine powder can come in several varieties that vary primarily on overall composition. For instance, micronized creatine is a finer powder compared to standard creatine powders. Micronized creatine powders tend to mix and stay suspended better when combined with liquids compared to standard creatine powders with slightly larger crystals. McKinley Health Center does not specify whether one type of creatine is more effective than another.
Dosage
For weight management, immune system benefits and improvements in body composition, McKinley Health Center suggests consuming 20 to 25 g of whey protein powder per day. Other protein powders may offer similar benefits but not all; consult your doctor to determine if this dose is beneficial to you. The recommended dosage for creatine powder is 20 to 25 g per day, in 5 g increments for the first five to seven days. After that time period, 3 to 5 g per day is the recommendation. Creatine may only be beneficial to strength-training athletes and is not for sedentary people, endurance athletes or lightly-active individuals.
Combining
A 2007 study conducted at Exercise and Sport and School of Biomedical Sciences, Victoria University found that combining protein and creatine supplements lead to an increase in lean muscle hypertrophy, or muscle growth. The 10-week study divided participants into one of three groups: protein/creatine, protein/carbohydrate and protein supplements. The results showed participants who took the creatine/protein mixture experienced the greatest gains in strength. This study included only males, so it may not pertain to females.
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