Taking creatine and protein together: the benefits

What is creatine and what are its benefits?

Creatine is a molecule that the human body is able to synthesise on its own from the amino acidsarginine, glycine and methionine. Its main function is to supply energy (ATP) to muscle cells. When taken as a supplement, creatine is used to increase muscle mass, strength and power, as well as to aid muscle recovery after physical activity.

Furthermore, creatine reduces the time needed for muscle recovery and increases the intensity of physical exercise by stimulating the secretion of testosterone and GH, important anabolic hormones that are essential for increasing muscle mass.

What role do proteins play in supplementation and muscle growth?

Proteinsare molecules composed of amino acids and play a vital role in the growth and maintenance of muscle mass. Amino acids, which are divided into essential amino acids(which the body cannot synthesise) and non-essential amino acids(which the body synthesises itself), can be described as ‘building blocks’: they are, in fact, the building blocks used to construct cells and tissues. These components are constantly being repaired and replaced, which is why the human body has a continuous need for protein from the diet, specifically to supply tissues and cells with the amino acids necessary for their construction and maintenance.

For athletes and sportspeople engaged in intense and repeated physical activity, the need for protein is greater than that of someone with a less active lifestyle.

Obtaining an adequate amount of protein through diet and dietary supplements, tailored to each athlete’s needs, is essential for maintaining muscle mass, promoting muscle growth and the resulting increase in strength, help the body adapt to the demands of the athlete’s growth and improve post-training physical recovery.

Why is protein important for muscle mass?

Protein is the main building block of muscles. Without an adequate daily protein intake, it is not possible to meet the muscles’ needs in terms of maintenance and growth. Athletes involved in endurance or strength sports or disciplines should consume 2 grams of protein per kilogram of body weight daily: taking this daily dose ensures that the muscles receive sufficient amounts of this macronutrient to support the growth and maintenance of muscle mass.

Please note: protein intake alone is not sufficient to bring about an increase in lean body mass. Muscle hypertrophy is a goal that can be achieved through a positive calorie balance (consuming more calories than you burn) and by following a consistent weight-training programme.

Protein powders: types and use

Protein powdersare among the most widely used supplements by those who exercise, particularly by those who train in the gym, such as bodybuilders. The protein powders found in supplements are obtained through filtration and microfiltration processes: the most effective and widely used protein powders amongst athletes are whey proteins, but there are various types of protein powder that differ from one another mainly in terms of their source, their biological value (the amount ofessential amino acids – EAAs– they are able to provide) and their amino acid profile (the list of amino acids that make up a protein). Let’s take a look at the main protein powder supplements:

• Whey protein: whey protein powders are divided into concentrates, hydrolysates and isolates. The main difference lies in the protein content: around 70 per cent in concentrates and up to 90 per cent in isolates and hydrolysates. The latter, thanks to a process called hydrolysis, are pre-digested, making them lighter and more easily absorbed by the body.
• Casein: Casein is the main protein fraction in milk; it is a source of slow-release amino acids. Because of this characteristic, casein is often used as a pre-sleep supplement to help maintain muscle mass whilst sleeping.
• Meat proteins: beef-derived meat proteins are an important source of protein; they promote anabolic stimulation in the body and support the development of muscle mass.
• Egg protein: egg white protein is highly effective for building muscle mass and is an excellent alternative to the more commonly used whey proteins.
• Soya and other plant-based proteins: plant-based proteins can be obtained from various sources, such as soya, rice, peas and hemp. They are particularly suitable for vegetarian and vegan athletes, as well as those who are lactose intolerant, and they possess benefits and nutritional properties that make them highly valuable as a supplement for athletes.

Creatine and protein together: how and why?

Supplements should be used by athletes and sportspeople to address deficiencies in certain nutrients caused by a diet that is not perfectly balanced or in cases of increased demand.

In particular, disciplines such as bodybuilding aim to achieve the best possible muscle development and growth, by reducing body fat and increasing lean body mass or muscle mass.

Creatine and protein are different substances that affect various aspects of sporting performance. These are two supplements widely used by athletes as they can help address dietary deficiencies, increase strength and muscle mass, improve athletic performance and optimise recovery, whilst also having positive effects on the proper functioning of the immune system and overall health.

Creatine and protein are supplements considered to be safe and effective: protein can be regarded as one of the cornerstones of sports supplementation, as it provides the basic building blocks for muscle mass; creatine supplies more energy (ATP) to muscle cells, increasing strength and the ability to lift heavier weights, which in turn leads to an increase in muscle mass.

The benefits of taking creatine and protein together

When combined with a resistance training programme, taking creatine and protein helps to increase muscle mass. Both creatine and protein also play an important role in improving and speeding up post-workout recovery times.

How to incorporate creatine and protein into your diet

Protein and creatine can be incorporated into our diet in varying amounts through the use of dietary supplements. This is recommended when there is an increased need, as may be the case for athletes, but it is important to remember that the primary source of nutrients should always be food.

In many cases, foods that contain creatine are also good sources of protein. Let’s look at the main natural sources of creatine and protein:

• Creatine is found mainly in beef and pork; in fish such as herring, salmon and cod; and, in much smaller quantities, in foods such as blueberries and milk.
• Proteins are divided into animal and plant proteins: the former are found mainly in red and white meat, eggs, milk and dairy products; the main sources of plant-based protein are soya, pulses (beans, peas, broad beans and chickpeas, etc.) and nuts.

Creatine and protein powders: how to choose the right products

Creatine or protein: which to choose and when?

Creatine and protein are different substances and are difficult to compare. Creatine is a substance already present in our bodies, which can synthesise it independently from amino acids, up to 2 grams per day. Proteins are macronutrients made up of amino acids, which are the fundamental building blocks of muscle fibres.

For an athlete aiming for maximum muscle growth, such as a bodybuilder, it is difficult to recommend one supplement over the other, as both – when taken together and combined with a diet plan tailored to the athlete’s needs, alongside targeted and consistent training – can help achieve high-level performance and results.

Creatine or protein: differences and similarities

Creatine increases the energy available to the muscles, which is used primarily during intense, short-duration exertion: it boosts muscle strength and power, enhancing performance and maximising the positive effects of training, such as hypertrophy. Proteins are macronutrients that provide the body with the amino acids needed to maintain and build muscle mass – a process the body carries out via protein synthesis – and they have a positive effect on post-workout recovery.

Creatine and protein are different substances and act differently on our bodies; the effects of these supplements can be described as complementary, as they have a positive effect that maximises an athlete’s strength and muscle growth.

When to take creatine alone or protein alone

Every athlete should choose their own supplementation based on their own deficiencies, needs and goals. This is why it is difficult to answer such a question without pointing out that creatine and protein are two different substances that play different roles and have different effects in our bodies.

Both contribute to increased strength: creatine does so by generating a greater amount of ATP within muscle cells, boosting energy and consequently strength and power during short, intense and repeated efforts. Proteins are made up of amino acids, which are the main building blocks of our muscles; they therefore support muscle growth and maintenance.

For those who train only a limited number of times a week, perhaps simply to stay in shape, protein is an ideal choice, possibly combined with a multivitamin or vitamin C supplement.

Frequently Asked Questions

Is it safe to take creatine and protein together?

Creatine and protein can be taken together. These are supplements which, over the years, have been the subject of countless studies and are now considered to be among the safest. For athletes engaged in strength and power training, creatine and protein promote the development of muscle mass.

How long does it take to see results from taking creatine and protein together?

Creatine and protein work and are absorbed by the body in different ways. Generally, it is advisable to take creatine for a period of between 4 and 12 weeks, to allow the muscles to store as much of it as possible. According to prevailing views, an athlete taking around 5 grams of creatine a day will begin to fully benefit from its effects more or less after the first 4 weeks.

With protein, however, the situation is different, as this macronutrient is rapidly utilised to provide the muscles with the amino acids necessary for repair, maintenance and growth.

Supplementing with creatine and protein, combined with a consistent weight-training programme and a balanced diet, can yield the first noticeable results within 4 to 6 weeks.

At what times of day is it advisable to take creatine and protein?

It appears that creatine has beneficial effects on athletes regardless of the time of day it is taken; the key is regularity and consistency. Generally, creatine can be taken before or after a workout: thirty minutes before starting physical activity or within half an hour of finishing the session.

Protein can be taken at various times of the day. Here is a brief summary of the main times of day to take protein powder:

• In the morning upon waking: a protein-rich breakfast provides the body with the energy and amino acids needed to support muscle function throughout the day. A protein-rich breakfast helps to limit or curb cravings and maintain regular mealtimes and an appropriate daily calorie intake.
• Before training: a pre-workout protein intake provides the muscles with the amino acids needed to build more muscle and prevent excessive muscle breakdown, whilst giving the athlete more energy to tackle the workout. Taking protein before exercise makes the post-workout intake less urgent.
• After training: this is the famous ‘anabolic window’. Consuming protein within half an hour of finishing physical activity provides the necessary amino acids to counteract muscle breakdown and promote muscle repair and growth.
• Before bed: whilst we sleep, our body continues to work, using the nutrients we have provided through our meal before going to sleep. If the body were to find itself in an ‘amino acid deficit’, it would draw them from muscle protein. A protein-rich snack before bed (for example, containing casein) can be the best choice to prevent protein breakdown in the muscles and stimulate protein synthesis even during the night’s rest.