Creatine and protein supplements complement each other nutritionally. Protein is needed to build and maintain lean muscle mass while creatine helps your muscles work harder during high-intensity workout sessions, such as lifting heavy weights. Both supplements are widely studied and are generally recognized as safe for healthy adults, although you should always consult your doctor before trying any supplement. These supplements may cause your kidneys to work harder than normal.
Creatine/Protein Mix
A creatine/protein mixture consumed after your workouts helps promote muscle synthesis and replenishes lost stores of creatine in your muscle tissue. It may also benefit you to consume a protein shake in the morning and/or before you go to bed to keep a steady flow of amino acids -- the building blocks of protein -- circulating throughout your body. The key to maximizing your results with creatine and protein supplements is consuming the right amount of each. Consuming too much of these supplements can put added strain your kidneys, which filters waste out of your body, called urea, caused during protein synthesis.
Dosage
The proper dosage of creatine is 20 g per day consumed in 5 g increments for a period of four to seven days. For up to the next six months, consume 2 g to 5 g of creatine once daily. Long term effects of creatine supplementation are inconclusive as of 2011. When taking protein supplements, the amount consumed should fall within your daily need for protein. Strength-training athletes may benefit by consuming up to 0.82 g per lb. of body weight, according to the University of California Los Angeles. A 20 to 30 g protein shake per day is generally adequate to build muscle.
Safety
The University of Maryland Medical Center does not state creatine supplements cause kidney problems; however, it does say excessive dosages taken over a long period of time can lead to kidney failure. If you already have kidney disease or decreased kidney function, avoid creatine supplements. UCLA states protein supplements can cause a strain on your kidneys but is not dangerous in people with healthy kidneys. If you have decreased kidney function, increasing your protein intake can further damage your kidneys.
Considerations
All supplements carry potential side effects. Choose a protein supplement that fits your dietary needs. For example, go with soy protein powder if you're vegetarian or allergic to milk products, such as whey or casein. Creatine may cause kidney damage when consumed over a long period of time and/or above the recommended dose. There doesn't appear to be any adverse effects associated with mixing creatine and protein supplements together; however, read the label on the packaging for specific information regarding combining supplements. Your doctor or dietitian can help you out with this as well.
