Is it worth Combining Creatine and Whey Protein?





Is it worth Combining Creatine and Whey Protein?

Is it worth Combining Creatine and Whey Protein?

By now you should probably be convinced that whey protein is an effective supplement for building muscle. If not, where have you been? Whey protein is an awesome supplement as it can easily and cheaply boost your daily protein intake. This is important as you need a positive protein balance (more protein being consumed than used) for you to build muscle mass.

Creatine mono-hydrate is another well-known supplement, that has many proven benefits. It can help increase muscular endurance, improve sporting performance, and it can help with recovery. Creatine mono-hydrate has also been shown to have cognitive benefits! Making it a truly exceptional supplement.

Two excellent supplements, but do they work well together? And should they be combined together into one supplement?

Benefits of Combining Whey Protein and Creatine

One of the main benefits of purchasing a whey protein shake that contains creatine is the lack of effort. You only need to purchase one item, and you don’t need to constantly remind yourself to consume creatine.

Is it worth Combining Creatine and Whey Protein?

Creatine and whey protein also work really well together, showing better results than just whey protein on its own. A 2001 study compared the effects of a creatine/whey protein combination, to a placebo, and whey protein on its own [1]. The study found significantly better results in the whey protein and creatine mono-hydrate combination group. Bigger muscle gains, and an improved bench press one-rep max.

Downsides of Combining Whey Protein and Creatine

The main downside of purchasing a whey protein shake that contains creatine is that you have no control over the creatine you are consuming. See, with normal creatine mono-hydrate you can follow a loading phase where you consume significantly higher dosages for a week or two, before cutting back significantly for a maintenance phase.



You can’t do that with a whey protein/creatine mono-hydrate combination as you’d have to consume three or four times the protein.

Which Approach is Best?

You should take creatine mono-hydrate, and you should also take whey protein. But it would be best practice to purchase them separately and take them separately. This way you have greater control over your individual dosages, allowing you to perform a loading phase and a maintenance phase. But, if you decide you want to just buy one product that combines both you will still get decent results.

At the end of the day, it matters less exactly how you consume your protein or creatine, what does matter is that you are consistent with it. Taking a whey protein/creatine combination religiously for six months will get you better results than following the “correct” method but only doing it for a couple weeks!

Also, a quick note on when to consume these supplements. It doesn’t actually matter. People argue over whether creatine should be taken pre or post workout, but it doesn’t make any difference long-term. Same goes for protein, provided you are consuming enough protein day in, day out, it doesn’t matter if the majority of this is taken pre or post workout. So stop worrying!

References

[1] https://www.ncbi.nlm.nih.gov/pubmed/11591884

Is it worth Combining Creatine and Whey Protein?

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