If you're looking to gain strength and muscle mass from your workouts, combining protein and creatine can take your results to the next level. Protein and creatine are both popular sports supplements, and for good reason - they're backed by extensive research showing benefits like increased muscle growth, strength gains, and exercise performance when consumed around workouts.
But what happens when you use protein and creatine together? Let's take a closer look at how these two supplements complement each other.
Protein - The Muscle Builder
Protein is essential for building, maintaining and repairing muscle. It provides amino acids that are the building blocks your muscles need to grow and recover from exercise. Consuming protein around workouts helps kickstart the muscle growth process.
Creatine - The Power Booster
Creatine is one of the most researched performance enhancing supplements. It works by increasing levels of phosphocreatine in your muscles which helps produce more ATP energy. This can translate into gains in strength, power, muscle mass and workout performance.
Research shows creatine is even more effective when combined with resistance training. Try taking 5 grams per day. Look for creatine monohydrate which has the most scientific support.
Better Together: Synergistic Effects
Together, protein and creatine offer synergistic effects, meaning the benefits are greater than either supplement alone.
Creatine helps draw more water and nutrients like amino acids into muscle cells. This creates an optimal muscle-building environment when combined with essential amino acids from protein. Plus, creatine boosts strength and energy enabling you to work out harder and stimulate greater muscle growth.
For best results, take creatine and protein together - creatine pre-workout and protein immediately after. This one-two punch helps prime muscles for growth and then supplies the raw materials they need to recover and get bigger and stronger.
Power Up Your Workouts
If building lean muscle mass and improving strength are your goals, don't miss out on the powerful tandem of protein and creatine. Take creatine before workouts and whey protein immediately after to fuel your muscles for maximum gains.