The Science Behind This Power Duo’s Magic

Sports nutrition supplements are wildly popular in the fitness community. Look around your gym, and you’ll probably see people downing pre-workouts, sipping EAAs, or devouring whey protein supps.

Popular supplements, such as whey protein and creatine, have enough scientific data to support their effectiveness.

I have been using creatine and whey protein for the majority of my 17-year lifting career. In my opinion, these two supplements should be a staple in every lifter’s stack. People often contemplate how they can combine these supplements to break through plateaus and supercharge their gains.

In this article, I will take you over the benefits of creatine and whey protein and how you can maximize your results by using them together.

Understanding Creatine and Whey Protein Individually

Before we delve into how you can combine whey protein and creatine, let’s understand the basics of both these supplements and how they do what they do.

Creatine

Creatine is one of the most well-researched sports nutrition supplements. This organic compound is produced naturally in the muscle cells and aids in energy production and enhancing performance during high-intensity exercise and resistance training. (1)

Plus, supplemental creatine can help boost muscle tissue and strength gains. (2)

But how does creatine work, you ask?

Creatine increases the phosphocreatine stores in your muscles, improving energy production for short-duration muscle contractions.

Creatine is present in many foods, including meat, steak, and some fish. The problem is that these food sources contain a minuscule amount of this compound, which cannot meaningfully boost your training performance or muscle and strength gains.

Supplemental creatine is synthetically produced in laboratories and comes in various forms. Creatine monohydrate is the most tested and popular form, but you can also get it in hydrochloride, ethyl ester, micronized, magnesium chelate, and malate forms.

Each individual reacts to specific compounds differently. Although creatine monohydrate is the safest bet, you can experiment with other types to determine what works best for you.

Whey Protein

Protein is the building block of muscle. A protein-rich diet can help maximize muscle and strength gains via improved recovery.

Whey protein doesn’t get as much flake as creatine as it is derived from milk and not whipped up in a lab by mixing different compounds by folks wearing white coats. It is often a by-product of cheese production and can be isolated to form a powder.

Like creatine, protein supplements come in different forms, but whey is the most popular one. It can further be separated into concentrate and isolate forms. The latter is the purest form of whey protein and has minimal carbs and fats.

Whey protein supplements can be considered the purest and most effective protein source, which makes them a hit among bodybuilders and other athletes.

The best thing about these supps is that they are widely available in different forms, flavors, and price points, giving you more options.

The Synergy Unveiled: How Creatine and Whey Protein Work Together

Now that you understand the basics of both supplements, it’s time to dig deeper into how they function to determine if consuming them together can give you an edge.

Creatine’s biggest role is to rapidly replenish ATP (adenosine triphosphate) stores between sets so you can push yourself to the limit each time. This improves strength and power, which can lead to muscle gains in the long term.

Also, creatine is infamous for its water-retention properties. Maxing out your creatine stores can help volumize your muscles. But remember, the bigger (read: fluffier) muscles are usually the result of your muscle holding onto more water and not necessarily new muscle tissue gain. This can be a good thing or bad, depending on who you ask.

On the other hand, how whey protein works is pretty straightforward. It is packed with essential amino acids, which help repair and rebuild your muscles. That said, I recommend getting a whey protein with digestive enzymes, as it improves amino acid absorption.

We must talk about insulin here.

The pancreas releases insulin when you eat food, particularly carbs, and protein, and it helps transport these nutrients to all your cells.

Consuming protein triggers a significant insulin response, which helps take amino acids and creatine to the muscles.

Stacking whey protein and creatine can help take your gains to the next level. Creatine gives you the power to crush your workouts. Consuming whey protein after your sessions can optimize recovery for maximum results.

Scientific Evidence on Timing Whey Protein and Creatine

A human randomized controlled trial concluded that combining creatine and whey did not lead to additional gains compared with taking either supplement at a single time. (4)

A different study questioned the effectiveness of creatine altogether. It found that those who took whey protein and creatine for eight weeks experienced similar muscle and strength gains compared to those who took only whey protein. (5)

Notably, there is no scientific evidence to suggest that consuming creatine and whey protein at the same time can cause negative effects. Most experts consider taking both these supplements simultaneously safe.

Optimal Timing and Dosage for Maximum Results 

In fitness circles, optimal supplement timing is usually a hotly contested debate.

Some believe that you must take a creatine supplement right before a training session, as it can boost your strength and endurance, allowing you to lift heavier. Whey protein is usually prescribed as a post-training beverage as it can help kickstart muscle tissue repair and growth.

However, Dr. Layne Norton, Ph.D. in Nutritional Sciences, highlighted that meeting your daily protein intake goal is more important than timing your post-workout training shake. He added that drinking a whey protein shake two hours before or after a training session elicits similar muscle recovery progress.

Dr. Mike Insraetel, Ph.D. in Sport Physiology, pointed out that since creatine is not a stimulant, taking it before a workout won’t result in instant improvements in your performance. Instead, he recommends prioritizing daily creatine intake to ensure muscle creatine saturation.

There you have it, folks; there is no point in micromanaging your supplement intake timings. Focusing on meeting your daily recommended nutrient intake is far more important.

Creatine and Whey Protein Timing Overview

Consuming whey protein and creatine together has become such a norm that many sports nutrition companies offer whey protein with added creatine. However, the million-dollar question is if taking both these compounds together improves their efficiency.

While adding creatine and whey protein to your supplement stack can help unlock new gains, there are no benefits to taking them at the same time or obsessing over timing them to make the most of the ‘anabolic window.’ 

Personally, I take creatine right after I brush my teeth in the morning and drink my whey protein shake after my training session, which is almost two and a half hours after the creatine intake.

Additional Factors and Considerations

Several variables can influence the results you get from taking creatine and whey protein, including:

Diet and Exercise

These are the cornerstones of your fitness routine. A consistent training regime provides your muscles with optimal stimulus for growth, whereas a balanced diet delivers the essential nutrients to recover effectively.

Avoid following a cookie-cutter training program. Beginners should hire a seasoned personal trainer to design a personalized training program and a registered nutritionist to nail their diet for the best results.

Individual Variations

Even when you dial in your training and diet programs, your progress will depend on factors like genetics, metabolism, and lifestyle.

Learn to listen to your body and adjust your fitness routine accordingly. This will help maximize your results while significantly limiting injury risk.

Safety and Side Effects

Side effects cannot be ruled out when taking supplements. Although both these supplements are considered safe for healthy individuals, you must always start with a small dosage to see how your body reacts to them.

Increase the serving size gradually as your body starts adapting to these compounds.

Some people may experience temporary water weight gain or mild digestive issues with creatine. Lactose intolerant people may experience digestive discomfort with whey protein. Those dealing with existing medical conditions should get their doctor’s clearance before starting a new supplement.

Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.

Conclusion

Whey protein and creatine are scientifically proven supplements to boost your training performance, recovery, and gains. Both contain different compounds that have unique effects on your body.

However, there are no added pros or cons of taking whey and creatine together or combining the two. Choosing when to take these supps will ultimately boil down to your personal preferences. I highly recommend picking a schedule that you can stick to for the long term.

If you have any questions about whey protein or creatine, please post them in the comments below, and I’ll be happy to help!

References:

Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.

1. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. Published 2017 Jun 13. doi:10.1186/s12970-017-0173-z
2. 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;9(1):33. Published 2012 Jul 20. doi:10.1186/1550-2783-9-33
3. West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017;9(7):735. Published 2017 Jul 11. doi:10.3390/nu9070735
4. Bemben, M. G., Witten, M. S., Carter, J. M., Eliot, K. A., Knehans, A. W., & Bemben, D. A. (2010). The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men. The journal of nutrition, health & aging, 14(2), 155–159.
5. Outlaw J, Burks B, Hayward S, et al. Effects of post-exercise whey protein vs. whey protein plus creatine consumption in females. J Int Soc Sports Nutr. 2013;10(Suppl 1):P20. Published 2013 Dec 6. doi:10.1186/1550-2783-10-S1-P20

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