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Is Mixing Creatine with Protein Powder Effective?

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Chocolate and Vanilla Protein Powder Scoop Symbolizing Creatine Combination

Creatine and protein powder are staples in the nutrition regimens of athletes and bodybuilders alike. They serve different, yet complementary roles in muscle growth and recovery.

There’s generally no harm in mixing creatine with protein powder. In fact, some products are made with both. There are, however, a couple of things you should know before you go combining them willy-nilly. First, let’s break down some basics.

The Basics of Creatine

Mixing Creatine scattered about on a black backdrop

Creatine is a naturally occurring compound found in small amounts in certain foods, like red meat, but most people use supplements to get its full benefits. 

Creatine, widely studied for its prowess in boosting strength, amplifying muscle growth, and accelerating recovery post-exercise, stands out as a go-to supplement. 

By amplifying ATP synthesis (“adenosine triphosphate” or the sole power source for muscle contraction), creatine supercharges your capability for those explosive moments of vigor. 

This comprehensive study on creatine outlines its role in enhancing energy production within cells, making it essential for high-intensity workouts.[1]

However, it’s not just about power; creatine also aids cognitive function. Despite being known for physical performance enhancement, studies show that creatine has positive effects on the brain, especially under conditions of sleep deprivation or stress.[2]

The Role of Protein Powder

Chocolate protein powder scoop poured out next to a black tub

On the other hand, protein powder focuses more directly on muscle repair and growth by providing your body with essential amino acids—the building blocks of muscle tissue. 

Exercise like lifting weights or running causes micro-tears in your muscles, and protein is largely responsible for helping repair these tears, leading to stronger muscles over time. 

Differences That Complement Each Other

woman adding chocolate protein powder to an empty drinking container

While both supplements aid athletic performance, they do so differently: creatine enhances strength during workouts while protein supports post-workout recovery by repairing damaged tissues.

Pairing the two together—maximizing workout output (thanks to creatine) and then effectively rebuilding (with protein)—it’s no wonder why mixing protein powder with creatine has become more than just a trend.

But despite this seemingly synergist combination, research observing the outcome of combining the two shows no concrete proof in the pudding.

Bottom Line: Is Mixing Protein Powder with Creatine Worth It?

White Creatine Powder with a small gray scoop

Both protein powder and creatine are proven to increase muscle mass over time when consumed in conjunction with consistent resistance exercise.[3]

But in terms of combining the two, there’s no real scientific evidence supporting the benefits of mixing protein powder and creatine.

One study examining the effects of mixing creatine and whey protein in men found no added benefit on body composition after 14 weeks of resistance training three times per week.[4]

Another study observing women found no difference in strength or muscle mass in those who consumed whey protein powder and creatine compared to those who just took protein powder alone.[5]

Sure, mixing protein powder with creatine is harmless and may give you a perceived boost in exertion and recovery. But you’d likely be better off consuming creatine before your workout and protein powder after your workout. 

However, some busy folks may find it more efficient to combine protein powder with creatine into one drink. In which case, to each is their own!

About The Author

tyler tafelsky vegan protein powder review editor

This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.

Scientific References

  1. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788.
  2. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50. doi: 10.1098/rspb.2003.2492. PMID: 14561278; PMCID: PMC1691485.
  3. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
  4. Eliot KA, Knehans AW, Bemben DA, Witten MS, Carter J, Bemben MG. The effects of creatine and whey protein supplementation on body composition in men aged 48 to 72 years during resistance training. J Nutr Health Aging. 2008 Mar;12(3):208-12. doi: 10.1007/BF02982622. PMID: 18309444.
  5. Outlaw J, Burks B, Hayward S, Holt J, Stone M, Stai B, Cox B, Foster C, Taylor L, Wilborn C. Effects of post-exercise whey protein vs. whey protein plus creatine consumption in females. J Int Soc Sports Nutr. 2013 Dec 6;10(Suppl 1):P20. doi: 10.1186/1550-2783-10-S1-P20. PMCID: PMC4045834.