Novice athletes in the field of bodybuilding periodically have questions regarding the selection of sports nutrition and the right combination of products. Quite relevant - is it possible to drink creatine and protein at the same time? These supplements are quite common and popular on the market, which explains the interest.
See also:
What to take creatine monohydrate with
The right combinations of additives for maximum effect.
In this article we will look at the features and effects of creatine with protein, whether it is possible to take them together, dosages and nuances of administration for noticeable results in sports activities. Expert recommendations will help you correctly build a pattern of consumption of additional products.
Is it worth mixing substances?
The combination of two foods in the diet is an important basis for gaining muscle mass. Creatine provides muscle fibers with energy for high-quality transport of nutrients, and protein supports recovery processes.
The key rule for using different sports supplements is to take into account the rules of their interaction. Protein and creatine are most effective when mixed into a post-workout shake. They do not interfere with each other’s actions; rather, on the contrary, they complement and enhance the effect. This combination will allow creatine to be absorbed faster and charge the muscles with the necessary energy reserve for the recovery process.
Labrada Nutrition, Creatine Muscle Gainer, Vanilla, 2722 g
Price – ₽3,052.81
Buy from a partner
What supplements help you gain muscle mass?
Sports nutrition is a natural supplement for various purposes: increasing muscle mass, endurance, burning subcutaneous fat, protecting joints, etc. Such products have a concentrated formula and are made from natural raw materials (meat, dairy products, etc.).
Some of the most popular foods for gaining muscle mass include:
- protein – protein for the growth of muscle fibers;
- BCAA - essential amino acids for rapid muscle recovery;
- gainer - a combination of proteins and carbohydrates for gaining weight;
- Glutamine is an essential amino acid that promotes muscle recovery and growth;
- Creatine is a carboxylic acid for increasing strength, muscle size and energy potential.
The listed additives are the most common and in demand on the market.
They are not hormonal products, act as safely as possible and help increase muscle size naturally. Be sure to check out:
Creatine: properties of the supplement and its importance in sports nutrition. Expiration date and storage of creatine. Is it possible to mix BCAA with creatine and what can this lead to? Creatine and protein: rules for taking it together
What will be the effect if you take creatine and protein together?
Consuming creatine with protein can help move creatine into muscle cells and allow it to be absorbed more quickly and completely within the body.
Interesting! In practice, the combination of supplements feels like this: during training, the muscles tolerate standard loads more easily, and after that, pain and fatigue from the training go away faster. If both products are mixed, the athlete gets the opportunity to do a greater number of repetitions and actively increases the additional weight of the weights.
Which is better, creatine or:
Protein
Protein is a concentrate in powder form with a large percentage of high-quality protein. The product is necessary for muscle recovery and growth, as well as for correcting an unbalanced diet. At its core, it is a protein supplement with a minimal amount of fat and carbohydrates in its composition.
Key features for athletes:
- acts as a building material for muscle fibers;
- maintains muscle mass during periods of time without sufficient loads;
- is a small energy boost for the body.
The main advantage of the substance is the use of high-quality protein as a building material for fibers damaged during training.
Note! According to the journals Nutrition & Metabolism and the Journal of Food Science, milk protein (whey protein) stimulates active muscle growth more than other sources of amino acids. Consuming whey in combination with intense training promotes rapid muscle growth.
It is incorrect to compare creatine and protein with each other. These types of additives differ significantly in their mechanism of action and main objectives. They cannot be called interchangeable, since protein is “food” for muscles, and creatine is a source of energy. It is most optimal to combine the intake of both products to improve overall results and progress in sports.
Amino acids BCAA
BCAA is a complex of 3 amino acids essential for metabolism (leucine, isoleucine, valine). The daily requirement for this combination is approximately 5-6 grams (Institute of Medicine (2002). “Protein and Amino Acids.” Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington , DC: The National Academies Press).
Main impact:
- help prevent catabolism;
- participate in muscle building;
- maintain lean muscle mass;
- are a kind of catalyst for other amino acids;
- in situations where there is a lack of carbohydrates, the additive works as an additional source of fuel;
- when taken together with lipotropics and thermogenics, they enhance fat-burning properties;
- increased dosages of BCAA promote increased synthesis of growth hormone;
- accelerate the natural recovery process after intense exercise;
- characterized by a lack of addiction.
Creatine and BCAA (BCAA) provide a beneficial and necessary effect for the human body. However, the choice of a specific drug depends on your sporting goals.
If you need lean muscle mass without excess water and fat, you should drink BCAA. And if you need overall mass and strength, you should take creatine.
Also, products can be consumed together to complement each other's actions.
Glutamine
Glutamine is one of the essential amino acids that plays a key role in the production of growth hormone. It directly affects the mechanisms of increasing muscle mass and pronounced relief. This substance can also activate energy processes and muscle growth.
The main action of glutamine:
- is a powerful source of energy;
- prevents catabolism processes inside muscles;
- affects the immune system, strengthens the body’s internal defenses and accelerates recovery processes;
- promotes enhanced synthesis of growth hormone;
- activates the processes of increasing muscle volume.
Glutamine has a greater effectiveness and speed of influence on the body than creatine. To achieve maximum results, it should be taken with protein and pre-workout complexes.
Gainer
Gainer is a sports nutrition element that contains proteins and carbohydrates of two types (simple and complex), vitamins, and in some cases small doses of creatine. The gainer promotes the rapid absorption of all essential nutrients that are important for gaining weight through muscles. It guarantees rapid restoration of energy potential and prevents the destruction of muscle fibers after sports activities.
Both mass gainers and creatine affect muscle growth, although their effects are significantly different. Gainer is the nutritional basis for all processes within muscle fibers. Creatine does not “build” new muscle tissue - it provides additional strength and endurance. The second additive “drives” water into the muscles to improve strength performance.
Note! Both sports nutrition products are interconnected and perfectly complement each other. However, taking a mass gainer is more important for building muscle.
How to use medications at the same time correctly
Dissolution problem
The form of creatine monohydrate is the most common in the range of sports nutrition: it has proven effectiveness and reasonable cost. The main disadvantage is that such powder is problematic to dissolve in water.
This can be solved in 2 ways:
- instead of the monohydrate form, use malate or nitrate, but they have a higher price;
- dissolve such powder only in warm liquid for better mixing.
To ensure that the supplement reaches the muscles faster, it should be mixed with protein in sweet juice. The combination of glucose, protein and creatine will be absorbed quite quickly and will enhance the combined effect.
Note! The liquid for dissolving additives should not be too hot. Too high a temperature will not improve dissolution but may reduce the effectiveness of the additives.
Dosages
The classic regimen for taking creatine involves 3-5 g of active substance per day. In this case, the period of use is up to 60 days, followed by a break of 1 month.
The intensive loading scheme allows you to take 20 g of monohydrate daily, dividing it into several servings. Active use lasts a week, after which the dose is reduced by 10 times to maintain the effect.
Protein, regardless of the chosen regimen, should be consumed 30-60 g daily. The final portion depends on the weight of the athlete and the amount of protein in the main diet (the total proportion of proteins is at least 2 g per 1 kg of weight).
Reception scheme
Creatine and protein can and should be taken together. When gaining muscle mass, the usage pattern should be as follows: drink the mixture an hour before training and 30 minutes after it.
To do this, make a special protein shake with additives:
- 3-5 g creatine;
- 25-30 g protein;
- 1 teaspoon sugar;
- water or milk.
If you use sweet fruit juice as a dilution liquid, you don’t need to add sugar. This combination will create a surge in insulin in the blood to quickly replenish energy reserves in the body.
Note! Frequency of intake: 1 cocktail before and after training. On days without exercise, this mixture should be taken before breakfast.
Something that will help you recover even faster!
Recovery plays a very important role in progress, and here, unfortunately, protein alone is not enough. A protein shake will help you fill your protein deficiency and that’s all. But there are other unmet needs - fats, vitamins and minerals, essential amino acids.
TOP BCAA
Killer Labz Brute BCAA
Price: 3350.00 rub.
Card Product
Blackstone Labs ResurGence + Nootropics
Price: 2790.00 rub.
Card Product
Core Labs X Amino Power
Price: 3290.00 rub.
Card Product
Go to BCAA category »
TOP vitamins
Alpha Supps Alpha Greens
Price: 2470.00 rub.
Card Product
Puritans Pride Stress Vitamin B-Complex + Vitamin C-500 Timed Release
Price: 1330.00 rub.
Card Product
Controlled Labz Orange Triad (30 servings)
Price: 2760.00 rub.
Card Product
Go to the category Vitamin and mineral complexes »
Recommendations from professionals
Daria Lobanova, sports nutrition consultant, coach
Protein is a traditional protein that has been isolated in the laboratory from natural raw materials. The whey version is the most purified form, contains many amino acids (including BCAA) and is quickly absorbed in the body. This is what you should choose as a quick snack and to restore your supply of nutrients after a strength workout. The supplement can be combined with creatine to actively replenish energy.
Such products are in addition to regular food and cannot be used as a replacement for it. Supplements can be taken on the go to supplement your regular diet and increase its nutritional value. Taking protein after training not only promotes weight gain, but also increases muscle definition.
Daria Lobanova, sports nutrition consultant, personal trainer Hardcore gym
Dmitry Smirnov, coach
Creatine is a basic source of energy during physical activity. The optimal dosage regimen is 3-5 g per day, washed down with a large portion of water to prevent dehydration.
Combination with protein helps compensate for protein deficiency. In this case, it is necessary to distinguish between the “fast” and “long” options. The first type (whey) has high bioavailability and instantly fills the body with energy. The second (casein) releases protein compounds gradually, over several hours. “Fast” protein should be consumed in the morning and after active exercise, and “long” protein should be consumed at night.
Dmitry Smirnov, sports trainer, author of the publication “Fitness for the Smart”
Joey Vaillencourt, Trainer, Supplement Specialist
Protein is an accessible material for building muscles. It is used in the body to restore and quickly compensate for damaged fibers within the muscles after strength training.
For active weight gain, it is necessary to maintain a constant process of protein entering the body in large quantities. The required portion to increase lean muscle is calculated as follows: you need to multiply your own weight by 2-2.5. The resulting value is the optimal portion of protein per day, which should be divided into several doses.
Joey Vaillencourt, Certified Personal Trainer, Sports Supplement Specialist
What is special about creatine and how it differs from protein?
Which creatine is better: rating of products for gaining muscle mass
Read more about which type of supplement is best to choose in order to achieve maximum effectiveness with a minimum of harm.
Creatine is a nitrogen-containing carboxylic acid that is naturally found in the body. This substance is synthesized by human internal organs from natural amino acids. But the body must obtain most of the acid from the daily diet. The most common form of creatine that works effectively in practice is monohydrate.
Creatine is a well-studied and safe supplement. This natural compound is not a synthetic stimulant or steroid hormone. Most often this acid is found in powder and capsules, for example:
Optimum Nutrition, Creatine Fine, Unflavored Powder, 5,000 mg, 10.5 oz (300 g)
Price – RUB 1,068.49
Buy from a partner
EFX Sports, Kre-Alkalyn EFX, Creatine, 120 Capsules
Price – RUB 1,289.32
Buy from a partner
Consuming this acid helps increase muscle volume and the overall intensity of strength training. It creates all the necessary conditions for effective mass gain and strength growth. Long-term use of creatine has a positive effect not only on strength parameters, but also on performance during training.
Note! Creatine helps increase strength and quickly increase energy potential through the production of ATP. In this aspect it is significantly superior to protein.
