Dietary Supplements

Is it Safe to take Whey Protein with Creatine?

Whey protein with creatine

The internet is flooded with so many questions about taking different supplements together. One such frequently asked question is: what happens when you take whey protein with creatine?

If you are hoping for more muscle mass, a fat-free body or a better physique, then this article will give insights into two main supplements- whey protein and creatine. Whey protein and creatine have huge popularity among muscle builders and gym enthusiasts. As they both increase workout performance and muscle growth. These also provide essential nutrients, amino acids, and minerals.

But have you ever thought of taking whey protein and creatine together? Let’s find out what they are and how they work. And is it safe to consume them together?

What is a whey protein?

Protein supplements come from various sources mainly plant, whey, and meat. Just like its name suggests, whey protein is extracted from whey.

Whey is the watery part of the milk that splits up from the curd while making cheese. During the process, the fatty solids are thickened leaving the protein-rich liquid behind in the form of whey. It is a translucent liquid filled with amino acids, vitamins, and minerals. This liquid is filtered and dried to produce whey powder.

Whey protein can be taken at breakfast or after a workout for a better recovery. Even at night so that your body can utilize the protein while you sleep. It is hailed as the most quality protein supplement. It is linked with added muscle mass and strength, especially for those who workout intensely.

Scientifically, it is made from the branch chain of amino acids, known as BCAA. They are also high in leucine. They are required for muscle protein synthesis. It is our body’s natural process to repair sore muscles. BCAA helps in repair, growth, and muscle protein synthesis.

What is Creatine?

Creatine is a top option for boosting exercise performance. It is a compound found naturally in our muscle cells. Our kidneys, liver, and pancreas produce it. Creatine shares similar properties to amino acids. Amino acids are the building blocks of proteins.

Taking creatine as a supplement has become common among weight lifters and athletes. They take it to improve strength, gain muscle mass, enhance performance, recover quickly, and lower fatigue. It allows the muscles to produce more energy during high intensity workouts.

Creatine is found in various food items like meat, fish, milk, legumes, etc. But the issue is that the amount of creatine present in them is very low. Since you workout daily, the body needs double creatine to produce enough energy. That’s why most people turn to supplements. 

Whey protein vs creatine

The major difference between whey protein and creatine is in their chemical makeup. Creatine is not exactly an amino acid but it shares similar properties. Also, it is not fully protein and does not have all the biochemical compounds to form muscle mass. But it does aid in increasing strength during training and workouts. Whereas whey protein is a whole protein. It includes all the amino acids that the body needs not only to gain muscles but also to carry out metabolic functions.

If you rely solely on it, you may require other sources of amino acids to carry out different metabolic processes like protein synthesis. On the other hand, whey does not provide the way to get the most out of your workout sessions.

Can you take whey protein with creatine?

The good news is that you can take both supplements together. Both whey and creatine are safe to consume. They both are easy to absorb. And our body can utilize them as per the requirements.

What happens when you take whey protein with creatine?

By taking whey protein with creatine, you can enjoy their separate yet complementary benefits.

When we exercise, our body uses creatine that is found in our muscles. Creatine recharges the exhausted muscles during exercise. It provides instant energy to boost athletic performance.

After exercise, our muscle fibers go through micro tearing. That explains muscle soreness and pain afterwards. Thus, taking protein after a workout becomes essential. Whey or BCAA helps the body to repair and build tissues. They alleviate muscles and speed up recovery.

Thus, creatine and whey protein support each other while giving their individual benefits.

How much creatine and whey protein should you take?

Taking too much amount of fitness supplements can affect your digestion. As recommended, you should take around 20 grams of protein per serving and 3 to 5 grams of creatine per serving.

For maximum benefits and nutrient absorption, try consuming them in sub servings. Like 10 grams of protein with 2 grams of creatine in the morning and then repeat the same in the evening or at night. Whatever suits your body’s needs and goals.

To conclude, it is safe to take whey protein with creatine. Both supplements give a plethora of benefits and are valuable to your workouts.

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