Creatine and Protein Shakes: A Power-Packed Combo for Muscle Growth

You need to fuel your body. Besides good foods, you also need to fuel your body with greater nutrition which you might not be getting from your daily food. If you’re in lifting or body-building or the kinds of sports that require good muscle support, fueling your body is a must.

Would only taking Creatine or a Protein shake solo be enough, or can I put creatine in my protein shake?

Yes, you can put creatine in your protein shake. Combining creatine with protein like whey has been shown to increase muscle mass and strength more effectively than using them alone. But it’s essential to use the recommended dosage. Water helps with absorption. It can be more cost-effective as well.

Throughout the article, I will explain all the information you might need on mixing creatine with your protein shake. Let’s get started;

Can I Put Creatine In My Protein Shake?

Let’s understand something first. Your protein shake, be it whichever it is, works for your muscle recovery and growth in a faster way. On the other hand, creatine gives your muscles more energy for a heavy workout.

Wouldn’t it be great if you could get both benefits at once?

You can do it by mixing them. No doubt that both protein shakes and creatine are sources of critical amino acids for your body. So, yes, you can put creatine in your protein shake.

Studies have shown that taking these two together has additional health benefits and is safe. Mixing creatine and protein in one shake can be a convenient and efficient way to consume both supplements simultaneously, saving time and effort.

Combining the two supplements can provide a balanced nutrition profile that supports optimal muscle function and growth. You can continue reading more to know the benefits of putting creatine and a protein shake together.

Benefits of Mixing Creatine and Protein Shake Together

Here are some more potential benefits of mixing creatine and protein.

Muscle Mass And Strength

Mixing them can give your muscles the necessary nutrients to repair and grow after exercise. It can increase muscle protein synthesis more effectively by using the amino acids from protein to build new muscle tissue.

Both creatine and protein can help to improve muscle recovery after exercise. This can help you push through tough workouts and improve your strength and power. As a result, your muscles get a fuller and more pronounced appearance.

Can I put creatine in my protein shake

Enhanced Recovery

  • Reduced muscle damage: Consuming a mixed creatine and protein shake can help mitigate this damage by providing your muscles with additional energy, reducing the stress on your muscle fibers.
  • Improved muscle glycogen replenishment: Consuming them combined can help to improve this process by increasing the rate at which glycogen is synthesized and stored in the muscles.
  • Reduced muscle inflammation: Creatine already has anti-inflammatory properties. Combined with protein shakes can help to reduce muscle inflammation and soreness after exercise.

Increased Endurance

Consuming a mixed creatine and protein shake can increase endurance by giving your muscles the nutrients they need to perform optimally. Protein is essential for producing red blood cells, which carry oxygen to the muscles.

Mixing it with creatine can help to improve your body’s ability to utilize oxygen. And that increases the endurance of your muscles.

Mixed creatine and protein shakes increase the production of (ATP). By increasing Adenosine Triphosphate’s production, this mixer can help to improve your overall endurance.

Convenient And Efficient

Putting them together can be a convenient and efficient way to consume both nutrients. Here are some reasons;

Time-saving: You can save time by only having to prepare one drink instead of two.

Easy to consume: Putting them together can make it easier to consume both nutrients, especially if you find it challenging to drink creatine or protein shakes separately.

More consistent dosing: Mixing them can ensure you consume the correct dosage of each nutrient and get the full benefits of both creatine and protein.

Cost-effective: You can save money compared to purchasing pre-mixed products that contain both nutrients.

Muscle Hydration

Consuming only creatine increases phosphocreatine levels in the muscles, which can help pull water into the muscle cells. This leads to an increase in muscle size, which can help to improve strength and power output.

On the other hand, when you consume only protein shakes, it provides amino acids that help to promote water retention in the muscles. This can further enhance the muscle-hydrating effect of creatine, leading to improved muscle size and performance.

When you consume them mixed,  your muscles are properly hydrated for optimal performance and recovery.

Possible Side Effects of Having Them Mixed

Mixing creatine and protein is generally considered safe. But here are some potential side effects to be aware of. The specific effects of mixing creatine and protein can vary depending on dosage, timing, and individual differences.

It’s always best to consult a healthcare professional or a qualified sports nutritionist. But for now, here are a few possible side effects:

Gastrointestinal distress

Some people may experience gastrointestinal issues such as bloating, gas, or diarrhea when consuming large amounts of creatine or protein. Mixing the two supplements may exacerbate these symptoms in some individuals.


Creatine draws water into the muscles, which can lead to dehydration through frequent urination if you’re not drinking enough fluids. Drinking plenty of water when taking creatine is essential to prevent dehydration, especially if you consume it with protein.

Kidney damage

There has been some concern that high doses of creatine could cause kidney damage, although studies have shown this is unlikely in healthy individuals. However, individuals with pre-existing kidney disease should avoid using creatine altogether.

Allergic reactions

Some protein supplements may contain ingredients that can trigger allergic reactions in some individuals. If you have a known allergy to any of the ingredients in your protein supplement, mixing it with creatine could increase your risk of an allergic reaction.

Interference with medication

Creatine may interact with certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or diuretics, and may affect blood sugar levels in individuals with diabetes. It’s important to talk to your healthcare provider before taking creatine or protein supplements, especially if you’re taking any medications or have a medical condition.

Does Timing Have To Do Anything for Better Results?

Yes, timing can play a role in maximizing the benefits of mixing creatine and protein for better results. Here are some general guidelines to follow:

In-case of Protein Shake

The best result can be achieved when your body is more hungry and needs nutrition and protein. There are a few times of the day when you can feel your body needs fuel to run.

Morning is the best time to fuel your body with proper protein. After 8 hours of sleep, your body needs nutrition to run through the day. I suggest taking protein shakes for breakfast.

Having protein shakes as the first thing in the morning can significantly benefit your workout routine. There’s still a debate about whether you take protein shakes after or before the workout.

If you want to maximally build muscle, you should have a protein-rich meal (or shake) every three to five hours throughout the day.“, says Marie Spano, M.S., R.D., C.S.C.S., consulting sports nutritionist for the Atlanta Braves and lead author of Nutrition for Sport, Exercise, and Health.

You already have the answer if you have your workout routine within this time frame.

In-case of Creatine

If it’s your habit-stack to take it with breakfast or your other supplements, that’s different. But you can consume creatine as pre-workout, intra-workout, and post-workout drinks. The most important thing is you take it regularly.

You should split your daily dose and gradually take it throughout the day.

In-case of Mixing Protein Shake and Creatine

First, you can take your protein shake any day, maintaining a few hours of break.

Second, you can take creatine as a pre, intra, and post-workout drink.

If you’re about to mix these two, you must maintain regular time. You can split your drink throughout the day. Or you can take it before, in between, or after your workouts.

The bottom line is timing is crucial if you want the best result from the mixed-up creatine and protein shake.

What Else Can You Mix With Creatine?

You can experiment with other protein-enriched food when putting creatine in a protein shake. Here’s a brief detail about what else you can put creatine to;

With Milk

Milk is an excellent alternative if you’re avoiding sugar in your diet. Mixing creatine with milk is generally safe if you don’t have lactose intolerance. However, combining it with simple carbohydrates is better for improving creatine absorption.

With Fruit Juice

You have various healthy liquid options to mix with creatine, including fruit juices. Mixing creatine with fruit juice can provide a sweet taste and add flavor to your drink. The natural sugars in the juice can also enhance creatine absorption.

You can mix creatine with pure fruit juice, like orange or grape juice, to try this. Another option is beet juice, which may not taste as good as orange juice but has been shown to improve endurance.

Final Words

After a long day of classes and work, I used to have 2 to 3 bananas and 2 whole-boiled eggs before starting my daily workout. I used heavy workouts, especially compound weight training to build strength and lose weight.

Creatine didn’t work for me well enough. Neither solo nor with other protein shakes because of my obesity.

But if you want to gain weight, muscle profile, and strength, taking creatine and protein shakes is a great idea and safe. However, never neglect to consult a healthcare professional.

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