{"id":11893,"date":"2024-10-31T01:12:08","date_gmt":"2024-10-30T18:12:08","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=11893"},"modified":"2024-10-31T01:12:08","modified_gmt":"2024-10-30T18:12:08","slug":"creatine-and-whey-can-you-take-both-at-the-same-time","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=11893","title":{"rendered":"Creatine and Whey: Can You Take Both at the Same Time?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>If you\u2019re serious about weightlifting, sports, or HIIT and have started researching how to take your progress to the next level, two supplements have likely surfaced at the top of your search results: <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-creatine-can-take-your-results-to-the-next-level\" target=\"_blank\" rel=\"noopener\">creatine<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-protein-shakes\" target=\"_blank\" rel=\"noopener\">protein<\/a>. And there are many good reasons why.<\/p>\n<p>Both supplements have been extensively researched, and there\u2019s a lot of data to support their effectiveness and safety. But what are the benefits of creatine and protein, exactly? What\u2019s the best way to take them, including dosage and timing? And should you take creatine and protein at the same time? Here\u2019s what the experts say.<\/p>\n<h2>What Is Creatine?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-177431\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/10\/02101617\/creatine-and-protein-600-creatine.png\" alt=\"Scoop of Creatine | Creatine and Protein\" width=\"600\" height=\"400\"\/><\/p>\n<p>Creatine is a compound stored <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3407788\/\" target=\"_blank\" rel=\"noopener\">primarily in muscle<\/a>\u00a0as phosphocreatine, which the body uses to power quick \u2014 as opposed to sustained \u2014 bursts of activity. That could include a 100-yard sprint or simply lifting a suitcase into your trunk.<\/p>\n<p>Creatine is comprised of three\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/amino-acids\" target=\"_blank\" rel=\"noopener\">amino acids<\/a>\u00a0\u2014 arginine, glycine, and methionine \u2014 and is usually found in red meat and seafood. Studies suggest, however, that the body\u2019s creatine stores can be increased through supplementation\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-creatine-can-take-your-results-to-the-next-level\" target=\"_blank\" rel=\"noopener\">to improve workout performance and results<\/a>.<\/p>\n<p>\u201cCreatine helps fuel your muscles when they\u2019re being used, especially during vigorous exercise,\u201d says\u00a0<a href=\"http:\/\/biancagroverfitness.com\/\" target=\"_blank\" rel=\"noopener\">Bianca Grover, ACSM, EP-C, EIM2, ACE, CPT<\/a>, an Ohio-based exercise physiologist. \u201cBy supplementing the amount of creatine in your body, you provide [additional] fuel for your muscles to perform.\u201d*<\/p>\n<h2>Benefits of Taking Creatine<\/h2>\n<p>Numerous studies have found that creatine is a safe and effective supplement.<\/p>\n<p>\u201c<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/whats-the-most-effective-form-of-creatine\" target=\"_blank\" rel=\"noopener\">Creatine monohydrate<\/a>\u00a0is one of the most widely scientifically tested supplements, with documented results for strength, performance, and muscle mass development,\u201d says\u00a0<a href=\"https:\/\/www.progressiverehabandstrength.com\/who-we-are\" target=\"_blank\" rel=\"noopener\">Dr. Rori Alter, PT, DPT, SSC, PRSCC<\/a>, a New York-based physical therapist who coaches competitive powerlifters.<\/p>\n<h3 class=\"heading4\">1. Increased muscle mass<\/h3>\n<p>\u201cCreatine can help boost muscle energy stores, leading to [improved workout performance and thus] bigger gains,\u201d says\u00a0<a href=\"https:\/\/www.fithealthymomma.com\/\" target=\"_blank\" rel=\"noopener\">Morgyn Clair, MS, RDN<\/a>, a Florida-based registered dietitian nutritionist.<\/p>\n<h3 class=\"heading4\">2. Better athletic performance<\/h3>\n<p>That performance boost isn\u2019t limited to lifters. Whether you\u2019re <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beginner-weight-lifting\" target=\"_blank\" rel=\"noopener\">pumping iron<\/a> or <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/sprinting-tips\" target=\"_blank\" rel=\"noopener\">doing sprints<\/a>, creatine may help you get more out of your workout.<\/p>\n<p>\u201cAccording to research, creatine supplements may\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3407788\/\" target=\"_blank\" rel=\"noopener\">boost athletic performance<\/a>\u00a0for both strength and high-intensity exercises,\u201d says\u00a0<a href=\"https:\/\/www.wellnessverge.com\/author\/melissa-mitri-ms-rd\" target=\"_blank\" rel=\"noopener\">Melissa Mitri, MS, RD<\/a>, a registered dietitian in New York City.<\/p>\n<p>\u201cCreatine is most beneficial for high-intensity workouts that include quick bursts of output followed by short rests,\u201d Clair says. \u201cSomeone who does lower-intensity workouts like walks [or long, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-liss-cardio\" target=\"_blank\" rel=\"noopener\">steady-state runs<\/a>] probably wouldn\u2019t benefit.\u201d<\/p>\n<h3 class=\"heading4\">3. Enhanced muscle recovery and repair<\/h3>\n<p>Creatine may help maintain muscle mass if you\u2019re injured, says\u00a0<a href=\"https:\/\/www.mariespano.com\/\" target=\"_blank\" rel=\"noopener\">Marie Spano, MS, RD, CSCS, CSSD<\/a>, a consulting sports nutritionist for the Atlanta Braves.<\/p>\n<p>\u201cDuring longer-term rehab, creatine can help you regain muscle, and it may even help with muscle growth in the absence of activity,\u201d she says.<\/p>\n<p>\u201cIn one study, creatine\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2278864\/\" target=\"_blank\" rel=\"noopener\">increased size by 10 to 15 percent<\/a>\u00a0over 12 weeks in the muscle not undergoing rehab,\u201d Spano adds. \u201cSo, if you\u2019re only doing rehab on your injured right leg, your non-injured left leg can benefit from taking creatine.\u201d*<\/p>\n<h2>When Should You Take Creatine?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-177430\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/10\/02101600\/creatine-and-protein-600-creatine-timing.png\" alt=\"Athlete On Treadmill with Shaker | Creatine and Protein\" width=\"600\" height=\"400\"\/><\/p>\n<p>Many people find it convenient to take creatine before or after a workout, but the truth is that you can take it <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/when-to-take-creatine\" target=\"_blank\" rel=\"noopener\">any time of day<\/a> \u2014 as long as you take it every day. That\u2019s because creatine, unlike a fast-acting substance like caffeine, takes time to build up to sufficient levels in your cells to make a noticeable difference in your workouts.<\/p>\n<p>With a typical daily serving of five to 10 grams, it can take a month or more to impact your training. Creatine loading, during which you take up to 20 grams per day for a short period of time before dialing back to a daily five-gram \u201cmaintenance dose,\u201d can get you there in as little as seven to 10 days.<\/p>\n<h2>What Is Protein?<\/h2>\n<p>Protein is the principal component in muscle, crucial for its growth and repair. It is comprised of 21 <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/amino-acids\" target=\"_blank\" rel=\"noopener\">amino acids<\/a>, nine of which (called \u201cessential\u201d) must be consumed in food because they can\u2019t be produced by the body.*<\/p>\n<p>Supplementation of protein can be derived from animal or plant sources:<\/p>\n<h3>Whey protein<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-177433\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/10\/02101649\/creatine-and-protein-600-whey.png\" alt=\"Scoop of Whey Protein | Creatine and Protein\" width=\"600\" height=\"400\"\/><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/should-you-be-using-whey-protein\" target=\"_blank\" rel=\"noopener\">Whey protein<\/a>\u00a0is produced from cow\u2019s milk. Known as a complete protein because it contains all nine essential amino acids in sufficient quantities, whey is processed in\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/whey-protein-isolate-vs-concentrate\" target=\"_blank\" rel=\"noopener\">two primary forms<\/a>\u00a0for supplementation:<\/p>\n<p>Both forms are safe to consume regularly. But if you find dairy difficult to tolerate, whey protein isolate \u2014 which is not only higher in protein content, but also very low in lactose \u2014 may be a better option.<\/p>\n<h3>Plant protein<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-177432\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/10\/02101637\/creatine-and-protein-600-plant.png\" alt=\"Scoops of Different Plant Protein | Creatine and Protein\" width=\"600\" height=\"400\"\/><\/p>\n<p>The sources of plant protein formulations can vary widely. The plant-based formulation of <a href=\"https:\/\/www.bodi.com\/us\/en\/pn\/recover-post-workout-protein-powder?ICID=BLOG_RECOVER&amp;refsource=Blog&amp;sku=MDSUBBP3216&amp;quantity=1\" target=\"_blank\" rel=\"noopener\">Beachbody Performance Recover<\/a>, for example, is derived from <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/pea-protein-vs-soy-protein\" target=\"_blank\" rel=\"noopener\">pea protein<\/a>, which is high in\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/leucine\" target=\"_blank\" rel=\"noopener\">leucine<\/a>, a key amino acid in muscle protein synthesis that supports growth.<\/p>\n<p>Other sources of plant protein include soy, hemp, brown rice, and pumpkin seed, to name a few.*<\/p>\n<h2>Benefits of Taking Protein<\/h2>\n<p>Here\u2019s why it\u2019s important to focus on consuming enough protein throughout the day, especially if you work out regularly.<\/p>\n<h3 class=\"heading4\">1. Increased muscle mass<\/h3>\n<p>During intense exercise,\u00a0muscles sustain micro-damage\u00a0that must be repaired. Protein delivers the\u00a0essential amino acids\u00a0necessary for that repair and eventual growth.<\/p>\n<p>\u201cWhey protein has a great ability to\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6567276\/\" target=\"_blank\" rel=\"noopener\">stimulate muscle protein synthesis<\/a>\u00a0due to its high concentrations of\u00a0the amino acid <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/leucine\" target=\"_blank\" rel=\"noopener\">leucine<\/a>, known for its role in\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-muscle-hypertrophy\" target=\"_blank\" rel=\"noopener\">hypertrophy<\/a>, or muscle growth,\u201d Grover says. This is also true of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/whey-vs-plant-protein\" target=\"_blank\" rel=\"noopener\">pea-based plant proteins<\/a>.*<\/p>\n<h3 class=\"heading4\">2. Enhanced muscle recovery and repair<\/h3>\n<p>While a protein-rich diet consisting of whole foods is generally recommended for muscle building, well-timed supplementation with protein\u00a0may be the more efficient <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/recovery-done-right-8-ways-prevent-muscle-soreness\" target=\"_blank\" rel=\"noopener\">recovery option<\/a>.<\/p>\n<p>A liquid supplement can be absorbed faster, delivering essential aminos quicker to muscle tissue damaged during intense exercise, hastening recovery.*<\/p>\n<h3 class=\"heading4\">3. May help with weight loss or maintenance<\/h3>\n<p>If you\u2019re looking to improve body composition, protein can help in a couple different ways.<\/p>\n<p>\u201cProtein is effective at\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25979566\/\" target=\"_blank\" rel=\"noopener\">keeping you sated<\/a>\u00a0because it\u2019s slow to digest, allowing for a longer feeling of fullness after meals,\u201d Alter says.<\/p>\n<p>Since the body has to expend a relatively high amount of energy (compared to other macronutrients) to digest protein, consuming it can also provide a temporary\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\" target=\"_blank\" rel=\"noopener\">metabolic boost<\/a>.<\/p>\n<h2>When Should You Take Protein?<\/h2>\n<p>You can consume a protein supplement just about any time \u2014 <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-time-to-drink-protein-shake\" target=\"_blank\" rel=\"noopener\">pre-workout or post-workout<\/a>, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-casein\" target=\"_blank\" rel=\"noopener\">before bed<\/a>, or whenever else you feel a hankering. Alter recommends taking a protein powder that contains 20 to 30 grams of protein per serving, once or twice a day.<\/p>\n<p>\u201cProtein supplementation is helpful for exactly that \u2014 supplementing your diet,\u201d Alter says. \u201cIt should be used after the majority of your protein has come from <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lean-protein-foods\" target=\"_blank\" rel=\"noopener\">dietary sources<\/a>, such as eggs with breakfast, turkey with lunch, chicken or steak with dinner, and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/greek-yogurt-nutrition\" target=\"_blank\" rel=\"noopener\">Greek yogurt<\/a> for a snack.\u201d<\/p>\n<h2>Can I Take Creatine and Protein Simultaneously?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-177429\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/10\/02101540\/creatine-and-protein-600-combine.png\" alt=\"Athlete Drinks Protein in Gym | Creatine and Protein\" width=\"600\" height=\"400\"\/><\/p>\n<p>\u201cIt is definitely OK to take both supplements from a safety perspective,\u201d Clair says. \u201cBecause they do different things, the two can be taken together to maximize muscle gains.\u201d<\/p>\n<p>In fact, it may even be preferable. As evidenced above, there are several overlapping benefits of supplementing with protein and creatine, but that doesn\u2019t mean they\u2019re redundant.<\/p>\n<p>Depending on your goals, the two may yield even better results when taken in concert, as long as you supplement wisely.<\/p>\n<p>\u201cIf you plan on taking creatine and lifting frequently, it\u2019s a good idea to add a high-quality protein supplement such as whey,\u201d Grover says. \u201cCreatine may help during the recovery process, but <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/complete-protein-foods\" target=\"_blank\" rel=\"noopener\">complete proteins<\/a> are the essential building blocks of muscle.\u201d*<\/p>\n<p>Of course, before you change your diet, supplements, or exercise routine, it\u2019s a good idea to consult your doctor.*<\/p>\n<h2>What Is the Optimal Serving of Creatine and Protein?<\/h2>\n<p>\u201cIn an otherwise healthy individual with no history of kidney or liver disease, consuming three to five grams of creatine monohydrate and 20 to 60 grams of protein supplement daily is safe and effective in supporting strength, physique, and performance goals,\u201d Alter says.<\/p>\n<p>For general health, it\u2019s recommended that the average person consume\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-much-protein-do-i-need\" target=\"_blank\" rel=\"noopener\">a minimum of 0.8 grams of protein<\/a> per kilogram of body weight. But, depending on the intensity of your workouts, that number can go\u00a0as high as 2.2 grams\u00a0of protein per kilogram of body weight. (In which case, a 180-pound person would aim for a total of 180 grams a day.)*<\/p>\n<p><em>*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.<\/em><\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/creatine-and-protein\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re serious about weightlifting, sports, or HIIT and have started researching how to take your progress to the next level, two supplements have likely surfaced at the top of your search results: creatine\u00a0and\u00a0protein. And there are many good reasons why. Both supplements have been extensively researched, and there\u2019s a lot of data to support &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11893","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/11893","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11893"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/11893\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11893"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11893"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11893"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}