Creatine and protein powder are the two most popular supplements in the gym, and they're often mixed up. Is creatine a protein? Do you need both? And can you simply put creatine in your protein shake? In this guide we explain the difference, how each one supports your training and the easiest ways to combine them.
Creatine vs protein at a glance
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Is Creatine a Protein?
No. Creatine is made by your body from three amino acids (arginine, glycine and methionine), and amino acids are also the building blocks of protein. That's where the confusion comes from. But creatine itself is a separate compound: it isn't a protein, it doesn't count towards your protein intake and it contains no calories.
The two also do very different jobs. Protein provides the building blocks for your muscles. Creatine helps your muscles regenerate energy quickly during short, intense efforts: it increases physical performance in successive bursts of short-term, high-intensity exercise.* Read more in Creatine 101.
*Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.
Creatine vs Protein: The Difference
| Creatine | Protein powder | |
|---|---|---|
| What it is | A compound your body also makes itself | A concentrated source of protein, for example from milk (whey) or plants |
| What it does | Supports energy for short, intense efforts* | Provides building blocks for your muscles |
| Daily amount | 3 to 5g | Depends on your total protein needs |
| Calories | None | Yes, mainly from protein |
| Timing | Any time, every day | Spread over the day, often after training |
Creatine or Protein: Which Do You Need?
They don't compete, they complement each other:
- Protein first if you struggle to eat enough protein through your meals. Protein is the foundation of muscle recovery and growth, so a shake such as Perfection Whey is a practical way to top up.
- Add creatine if you do strength training, sprints, HIIT or other short, intense efforts and want to get more out of each set.
- Take both if you train regularly and want the foundation of protein plus the performance support of creatine. That's what many gym-goers do.
Creatine also combines well with your pre-workout; read creatine vs pre-workout.
Can You Mix Creatine With a Protein Shake?
Yes. Mixing creatine into your protein shake is one of the easiest ways to never forget it. It doesn't affect how either one works.
- Add 3 to 5g of Creatine Monohydrate or Creapure® Creatine to your shake, for example with Perfection Whey, and shake well. It's practically tasteless.
- Drink your shake soon after mixing. Creatine slowly breaks down once dissolved, so don't prepare it hours in advance.
- Taking it after training? That works well. Carbohydrates and protein may support creatine uptake into the muscles, so a shake or meal is a good moment.
- On rest days, simply take your creatine at any time, with or without a shake.
Prefer not to mix? Take Creatine Capsules or chewable Creapure® Tasty Tabs alongside your shake. Read more about timing in how much creatine per day.
Protein Powder With Added Creatine
Some protein powders come with creatine already added. Handy, but check two things:
- The dose: many contain less than 3g of creatine per serving.
- Rest days: if you don't drink a shake every day, you'll miss your creatine on those days.
Taking creatine separately gives you full control over the dose, every day. Compare the options in which creatine is best?
What Else Can You Mix Creatine With?
- Water: simple and perfectly fine.
- Juice: the carbohydrates may support uptake, and the taste masks any texture.
- Coffee or pre-workout: yes. The idea that caffeine cancels out creatine comes from one older study and hasn't been confirmed with normal doses.
- Yoghurt or oats: stir it in, ideal if you take creatine at breakfast.
Curious which foods naturally contain creatine and protein? Read creatine in food.
FAQ: Creatine and Protein
Is creatine a protein?
No. It's made from amino acids, but it isn't a protein, doesn't count towards your protein intake and contains no calories.
Can I mix creatine and whey protein?
Yes. Add 3 to 5g of creatine to your whey shake, for example Perfection Whey. Drink it soon after mixing.
Should I take creatine before or after my protein shake?
It doesn't matter. You can take them together or separately. What counts is taking creatine every day.
Do I need both creatine and protein?
Not necessarily, but they complement each other. Protein supports muscle recovery and growth; creatine supports performance in short, intense efforts.*
Is protein powder with creatine enough?
Only if it provides 3 to 5g of creatine per serving and you drink it every day, including rest days. Check the label.
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Sources
- International Society of Sports Nutrition - Position stand: safety and efficacy of creatine supplementation
- International Society of Sports Nutrition - Common questions and misconceptions about creatine supplementation
- International Society of Sports Nutrition - Position stand: protein and exercise
- European Commission - EU Register of nutrition and health claims
