Does a mixture of creatine and whey protein is acceptable to use?
Can I use creatine and whey protein at the same time?
How do I use creatine and whey protein for maximum benefits?
What is the best time to use whey protein and creatine?
I often get questions like these. that’s why I decided to write this detailed guide.
Today, we discuss a widely popular “statement” among the masses that creatine and whey protein together can harm your body.
- Is this true, or it’s just a myth.
Let’s find out.
If you are an athlete or fitness enthusiast, you might be aware of the hundreds of the supplement available in the market.
People use supplements like whey protein, casein protein, Creatine, BCAAs, multivitamin, omega-3 for daily nutrition nourishment and faster recovery.
Today, you can get a supplement for anything.
Supplements are a great add-on and a great way to fulfill your daily nutrition requirement. Millions of people use supplements like whey protein powder for fat loss or muscle gain around the world.
The number of supplements can overwhelm anyone. Anyone can get confusing to figure out which supplement to use at what time.
Many misconceptions are floating in the market that the combination of different supplements can harm your body.
Some of the myths include whey protein and creatine combination.
That’s why I decided to discuss the topic with you. In this blog post, You’ll learn
- What is Creatine, and what is whey protein?
- Does whey protein and Creatine together harm your body?
- When can I use Creatine and whey protein for maximum benefits?
- When to use Creatine and whey protein?
Creatine and Whey Protein Guide
What is Creatine, and how does it work?
It is a molecule that our body produces in three different organs.
Creatine is a nitrogenous substance of three different amino acids. It’s not an amino acid.
Creatine helps in the regeneration of ATP. ATP is an energy carrier in our body that helps in the workout and physical activity.
Creatine supplements fill-up the creatine storage in our body, leading to more ATP production, and more ATP level improves your physical performance and capacity.
It’s a completely natural process. There is nothing wrong with this process.
Creatine has many forms; some of them include creatine monohydrate, liquid Creatine, creatine ethyl-ester, creatine malate, micronized Creatine, and kre-alkalynt are just a few different types of Creatine.
Also, Read- Unjury Protein Powder Review [2024] (Only Review You Need to Read)
Does creatine cause kidney stones?
Before talking about Creatine, let’s talk about why we get kidney stones.
A person who doesn’t drink enough water throughout the day is more likely to get kidney stones. Less water makes our kidneys store waste food in our kidneys, which leads to kidney stones.
Creatine or not creatine, If you don’t drink enough water, you’re going to get kidney stones anyway, even when you are not using any supplements.
Creatinine, a waste of Creatine, starts to store when we don’t drink enough water.
Proper hydration helps in the standard extraction of waste food from the body.
You have to drink water regularly whether you are using a creatine supplement or a whey protein powder supplement.
Creatine is the most researched nutritional supplement in the world. There is not a single evidence that proves that Creatine damages your kidney or kidney stones.
Who can use Creatine and whey protein?
Anyone over the age of 15 can use whey protein powder and creatine supplement.
If you are actively training or pushing yourself regularly, you need these supplements for a quick recovery and nourishment.
How to properly use Creatine?
Creatine is safe to use. You can use creatine 5g/day with lukewarm water(2 cups) anytime you want.
You can use 600mg to 1200mg dose of Alpha Lipoic Acid for proper absorption of Creatine. Alpha-lipoic acid imitates the insulin spike that helps proper creatine absorption.
What is Whey Protein?
Whey protein is a high-quality protein found in milk. It has the highest protein biological value among all other protein sources on the planet.
Whey protein has all the essential and non-essential amino acids that our body needs to maintain muscle mass and a healthy state of hairs, skin, and body parts.
One serving of a good quality whey protein powder provides you twenty to twenty-five grams of protein.
Millions of athletes around the world use whey protein regularly. It’s the most sold protein supplement.
Read- New Zealand Whey Protein Review – [2024] Canada’s Best Protein?
How to use whey protein?
Whey protein is a versatile protein supplement.
You can use it with water, milk, smoothies, fruit juice, coffee, or you can make recipes like protein-rich cookies, protein bars, protein cupcakes, protein balls with a whey protein powder.
The versatility of whey protein is one reason for its popularity.
One scoop of whey protein with 8oz of water makes a good shake to quick protein nourishment.
Can you use creatine and whey protein together?
Yes, You can use them together. All those theories that say that a combination of whey protein and Creatine damages the body and affects your body are not true.
Both whey protein and Creatine have qualities that support mass muscle growth.
According to a study, the combination of Creatine and whey protein doesn’t have any additional benefits in muscle building or training.
According to the research, Creatine and whey protein don’t show any additional benefits in middle age man(48-72). [Research Paper]
However, there aren’t any proven theories or evidence that using Creatine and whey protein together negatively affects your health. They are safe to use; also, they don’t have dramatic benefits in middle-aged men.
You can use these supplements together. One serving of creatine(5g) and one serving of whey protein powder(24g) are a good combination for quick recovery and muscle growth.
When to use Creatine and whey protein?
I would recommend using them after a workout or three hours before a workout session.
While Creatine supports converting ADP into ATP, boosting your workout strength and stamina and whey protein helps muscle growth and quick recovery after a workout.
Studies have proven that muscle protein synthesis rate (MPS) lasts up to 4 hours post resistance training/ weight training.
You can use these supplements for fat loss as well as muscle gain. Creatine and whey protein are suitable for all body types, and they support both goals, whether it is muscle gain or fat loss.
Conclusion
Whey protein and creatine are some of the most popular supplements in the industry.
There are thousands of people unaware of the facts and believing in all mythical theories floating around us.
So, Don’t believe in anything you get from your pseudo health expert friends or family members. Do your research and study and try what works best for you and whatnot.
Don’t think of whey protein or creatine or any other supplements like something magical. Supplement means a supplement to something, and it works only when your overall diet is clean and well balanced.
Health and fitness is a marathon; it’s not a short quick sprint. One has to stay consistent and dedicated to the meal plans, workout routine, and proper recovery to achieve an important goal.
I hope you found this article helpful. Please share it with your friends and family as well, and If you any doubts, you can ask them in the comment section.