Can You Mix Creatine With Protein Powder?

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With so many dietary supplements available, and such an array of products designed to fuel your workouts, it can be difficult to know what combinations are best for achieving your fitness goals. Creatine and protein supplementation are wildly popular supplements that provide immense benefits – but should these two powerhouse ingredients ever be combined?

There is no scientific evidence to suggest that mixing creatine with protein powder is harmful. In fact, some studies have shown that combining protein and creatine may be more effective at increasing muscle mass and strength than taking either supplement alone.  

According to Performance Lab and the Journal of Physiology, the combination is safe to use as both work separately and boosts our energy.  Keep reading to explore the potential advantages and disadvantages of mixing creatine with protein powder!

Creatine And Protein Powder

Creatine and protein powder are two popular supplements athletes and bodybuilders use to help them reach their fitness goals. Creatine helps increase energy levels during high-intensity exercise, while protein powder helps build muscle tissue. However, many people wonder if it is safe to mix creatine with protein powder or if these supplements  should be taken separately.

Things To Consider While Mixing Creatine With Protein Powder

Some factors to consider when mixing creatine and protein powder are:e:

Compatible Supplements

When mixing creatine with protein powder, it is essential to consider which protein supplement is best suited for the combination. Creatine and whey protein are commonly mixed due to their complementary effects on muscle growth and development. However, selecting a whey protein isolate or concentrate when combined with creatine is essential to ensure that the product contains very low levels of carbohydrates, fat, and sugar.

Other supplements, such as BCAAs (branched-chain amino acids), may be combined with creatine and whey protein to further aid muscle recovery and growth. 

Recommended Dosage Instructions

Following the recommended dosage instructions when mixing creatine with protein powder is essential to achieve desired results and minimise potential side effects. Generally speaking, those looking to improve lean muscle mass should look for a 4-5 g dose of creatine monohydrate per day combined with 20-25 g of whey protein isolate or concentrate per scoop. Consuming this combination post-workout can help provide your muscles with the necessary nutrients for increased growth and repair after an intense workout session.  

Consult With Physician

Before beginning any supplementation regimen containing creatine or other performance-enhancing supplements, it is essential to consult a physician on proper dosage instructions and any potential risks associated with using them. For example, certain medical conditions, such as kidney disease, may cause complications when consuming high doses of these performance enhancers. Additionally, certain medications may interact negatively when taken alongside these substances. Therefore, it is essential to seek advice from a doctor to ensure that you are taking the correct dosages without creating any health risks due to possible drug interactions or contraindications.

Why Use Protein Powder?

Although whole-food protein sources are ideal, getting all the protein your body requires with whole foods is only sometimes feasible. According to the journal of sports medicine, protein supplementation is perfect for resistance exercise training. However, if amounts  above 1.6 g/kg/day are taken, it will not have any additional effects on the body. In the end, there are three significant reasons why you might think about adding protein powder to your diet:


Protein powders are much more convenient than whole foods. They can be easily added to water, smoothies, and other beverages, making it easier to consume the quantity of protein your body requires daily.


Consuming sufficient dietary protein is essential for building muscle or improving athletic performance. Many types of protein powder are specifically designed to provide the amino acids your body needs for these purposes, making them a good choice if you want to achieve specific goals.​


Protein powder may help suppress appetite and reduce cravings. This makes it easier to stick to a healthy diet, even when you feel hungry or tempted by unhealthy foods. If you struggle with overeating, implementing protein powder into your daily routine could effectively control your weight and improve your overall health.

Different Types Of Protein Powder To Mix With Creatine

Protein shakes are quite famous among athletes. Therefore, choosing the right protein powder is extremely necessary. Below is a list of the different types of protein powders you can mix with creatine:

Whey Protein

It is the most popular type of protein for those looking to build muscle or improve athletic performance. According to Healthline the best amount of whey protein for maximum results is 20-25 grams. They proposed that whether the whey is taken separately or combined with creatine, both give great results. It is a complete source of protein that holds all of the vital amino acids your body needs to function correctly. Whey also contains high amounts of BCAAs, which help reduce muscle soreness and improve recovery after intense workouts. Mixing whey protein with creatine supplements can help you achieve muscle mass and growth better than using either supplement alone. You can take it after a workout or before bed to maintain muscle protein synthesis.

Soy Protein

Soy protein is another popular source of protein that mixes well with creatine. Unlike whey protein, soy contains more of the amino acid glutamine, which can help reduce muscle breakdown and improve post-workout recovery. Additionally, some research has suggested that consuming moderate soy may benefit cardiovascular health by decreasing LDL, or "bad" cholesterol.

Egg Protein

Egg protein powder is also a popular choice among athletes and bodybuilders. The protein powder is derived from dried egg whites, making it a complete source of protein containing all nine essential amino acids. Additionally, some research has found that consuming high amounts of egg protein may help reduce LDL cholesterol levels and improve heart health. Mixing egg protein powder with creatine may improve training intensity and performance in athletes.

Brown Rice Protein

Brown rice protein is made from natural brown rice grain and offers an impressive range of essential amino acids. As a result, it's a great source of energy as well as a high-quality plant-based protein that can be easily blended with creatine. As a bonus, brown rice protein powder also contains vitamins B3 and B6, which helps reduce fatigue while providing your body with additional energy.

Milk Proteins

Milk proteins come in two forms – whey isolate and casein isolate – and both offer exceptional benefits when combined with creatine supplementation. Whey isolate is fast-digesting, providing the body with an immediate energy source, while casein isolate is slow-digesting, delivering a more sustained release of fuel over time. Both are high in BCAA's (branched-chain amino acids), making them ideal for increasing muscle mass, growth, and recovery after exercise or strenuous activity. 

Pea Protein

It is extracted from yellow split peas, making it a great vegan alternative to other dietary protein sources. Pea protein mixes well with creatine and provides all nine vital amino acids in addition to iron, zinc, vitamin K1, folate, and several other nutrients that support overall health. Plus, it has a mild flavour that won't overpower the taste of your favourite shake or smoothie! 

Hemp Protein

Hemp protein is another fantastic source of vegan proteins that mixes well with creatine while providing additional health benefits such as omega fatty acids and fiber. Hemp proteins are derived from hemp seeds, which are up to 25% complete proteins composed of amino acids your body requires for optimal health. Plus, hemp proteins have been found to help reduce inflammation throughout the body, so they're perfect for people who suffer from joint pain or stiff muscles after exercise.

How Much Is Protein Powder Too Much?

Although protein powder can be a convenient supplement to protein intake, it is essential to remember that too much can have adverse effects. For most people, the suggested daily maximum for supplemental protein is 80 grams or about 3-4 scoops of powder. Moderate usage is recommended; 1-2 scoops per day will usually add up to 20-40g of protein, which should be adequate for most individuals. Moderation is key when incorporating proteins into your diet, as an excess can lead to dehydration, bloating, digestive distress, and other repercussions. Consulting with a health professional before committing to any form of dietary supplementation is always advised.

Creatine Gummies and Protein Powder - A Dynamic Duo for Optimal Exercise Performance

If you excel in athletics and are using protein powder to improve your physical performance then you need to mix it with creatine. Some people find it difficult to consume enough creatine through their diet, or they may have trouble swallowing pills, which is where creatine gummies come in. Creatine gummies are a convenient and tasty way to get a dose of creatine. They may be particularly appealing to people who have a hard time swallowing pills or who do not like the taste of powders.

If you are looking for an easy and enjoyable way to supplement with creatine, consider trying Create's delicious creatine gummies. They make it easy to get the benefits of creatine without the hassle of swallowing pills or mixing powders. Plus, with Create, you can be confident that you are getting a high-quality product made with whole food ingredients and minimal additives.

Contact Create for more information on how creatine gummies can help improve your exercise performance. Our team is here to help you choose the best supplements for your needs and provide a plan to ensure you are taking the right dosage without exceeding recommended amounts. Upgrade your supplement routine with Create's creatine gummies and take your workouts to the next level!