When To Take Creatine & Whey

Creatine and whey protein have been shown to be an effective combination in terms of building lean muscle mass, strength and athletic performance, according to a 2011 study published by Finnish researchers. The same researchers -- Sundell J, Hulmi J and Rossi J -- also mention that creatine and whey protein supplements are generally safe and inexpensive nutritional supplements. A key aspect of maximizing the beneficial effects of creatine and whey is to consume them at the right time of day according to your workout schedule.

Whey Protein

Derived from cow's milk, whey protein offers the highest biological value of any type of protein. This means it's more easily absorbed and utilized by the muscles. For muscle-building purposes, it's best to consume at least 15 g, and up to 30 or 40 g, of whey protein immediately following each resistance training workout, says Debra Wein, M.S. It helps stimulate the protein and muscle synthesis process for building new muscle, repairing damaged muscle and preserving existing muscle tissue.

Creatine

The dosage recommendations for creatine are vary from that of whey protein supplementation. The University of Maryland Medical Center suggests consuming 20 to 25 g of creatine per day in 5 g increments for a period of five days. During this time -- known as the "loading phase" -- it's best to consume creatine 30 to 60 minutes before each meal, according to Daniel Gastelu M.S., director of nutritional sciences for the International Sports Sciences Association. However, it's acceptable to take with food if you experience an upset stomach otherwise. After the loading phase is completed, consume 3 to 5 g per day following each workout -- preferably with a whey protein shake.

Whey/Creatine Combination

Consuming whey protein alongside creatine -- even mixing them together -- can be beneficial for muscle growth and maintaining ample stores of creatine within the muscle tissue, according to McKinley Health Center. Assuming whey and creatine cause you no adverse side effects when taken separately, you should be able to safely mix creatine in with your post-workout whey protein shakes.

Risks

Whey protein and creatine supplementation is generally recognized as safe when the proper doses are consumed, according to University of Maryland Medical Center. However, people with milk allergies may experience stomach discomfort when consuming whey protein. Potential side effects associated with creatine usage include dehydration, dizziness, diarrhea, liver dysfunction and kidney damage. These side effects are generally not experienced in short term supplementation lasting less than six months. Consult your doctor to discuss the risks/benefits of taking creatine and/or whey protein supplements.