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Can you mix Creatine with Protein Powder?

by Ariadna

For fitness enthusiasts their main goal is to build muscle and increase their performance. Protein powder and creatine are two of the most popular supplements used to achieve these goals but the question is can you combine them both the answer is yes not only is it safe to make creatine with protein powder but one can also take it for boosting their workout routine. 

Understanding the power house duo

Protein powder 

It is a concentrated source of protein which is required for the growth and repair of muscles. It provides the building blocks required by your body for recovering from exercise and building lean muscle mass. 


It is a natural occurring substance found in muscle cells that help in energy production during high intensity activities. It also helps your muscles work harder and recover faster. 

Should you take them together

According to the number of research taking creatine and protein powder together does not provide any additional muscle or strength gain as compared to taking them individually however there are still number of reasons to consider combining them:-


Mixing both creatine and protein powder in a single shake safe time and ensure that you are consuming both supplements consistently. 

Dietary needs 

If you are struggling to meet your daily protein intake through food alone, whey protein powder combined with creatine can help in bridging the gap.

Post workout benefits 

Combining protein and creatine after a workout will provide you a slight edge in muscle recovery all though that research regarding this is still undergoing. 

Important considerations 

There are number of things that you should keep in mind before combining both created and protein powder:-

Quality matters 

One should select reputable brands for both protein powder and creatine in order to make sure of their purity and effectiveness. 


Follow the recommended dosage of the product labels and do not exceed the suggested amount in hope of getting faster results. 


Creative can cause dehydration so make sure that you are drinking plenty of water throughout the day especially when supplementing. 

Need of individuals 

Always conservative Health care professionals before starting any news supplementary specially if you have any underlying health condition. 

Who can benefit most? 

Athletes and individuals who are involved in high intensity training programs can benefit the most by combining both creatine and protein powder. These are the group of people who require a high protein intake and may see improved performance with the supplement of creatine.

Creating your perfect post workout shake recipe that combines create in protein powder: 

  • Firstly you have to add 1-2 scoops of protein powder depending upon your protein needs. 
  • After this add 5 grams of creatine monohydrate which is the most common form of creatine. 
  • Now add 250-350 ml of water or milk according to your preference. 

You can customize this recipe by adding fruits, vegetables or any healthy ingredient for additional nutrients and taste. 


In the end mixing creatine and protein powder by BigMuscles is a safe and convenient way to support your fitness goals while there is not a magical synergy between these two they can still play a valuable role in your overall strategy of supplementation. Always remember quality, proper dosage and consulting a Healthcare professional are the important factors to consider before adding any supplement to your routine.

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