Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
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If you ask any bodybuilder or trainer about the two most important supplements for muscle growth, it's likely you'll repeatedly hear creatine and protein listed as the most essential.
Both have the ability to support your muscle-building and strength goals. But what are the differences between the two? Is one better than the other? Or, should you take both?
We're about to compare creatine vs. protein, breaking down everything you need to know about both. Let's get into it!
Table of Contents:
- What Is Creatine?
- What Is Protein?
- Creatine vs Protein: Which Should You Pick?
- Benefits Of Creatine and Protein
- Creatine vs Protein For Muscle Gain
- Creatine vs Protein For Fat Loss
- Creatine vs Protein For Beginners
- Protein Powder vs Creatine: What's The Best Dosage?
- Can You Take Protein And Creatine Together?
- FAQs
What Is Creatine?
Creatine is a type of amino acid that plays a vital role in energy production in muscles. It helps with muscle contractions and provides fuel for them to keep working, especially during short, intense exercise.
Our bodies produce roughly one to two grams daily, with half of our creatine coming from food sources, including red meat, fish, and animal milk. The other half is naturally produced by our kidneys, liver, and pancreas, with 95% stored in skeletal muscles. The last 5% is stored in the heart, brain, testes, and other tissues.
Studies show creatine is helpful because it creates adenosine triphosphate (ATP) synthesis1. ATP is known as "the molecular unit of currency" because it provides energy for all living cells. ATP is constantly used and replenished, with the body recycling its body weight worth each day.
Supplemental creatine use has been traced back to the mid-1800s, but it really exploded in popularity following the 1992 Barcelona Olympics. A tasteless crystalline powder, creatine can easily be mixed into any liquid, capsule, powder, tablet, or food. Studies have shown creatine is safe and can significantly improve athletic performance, energy levels, and muscle growth.
Creatine supplements increase phosphocreatine levels in muscles, providing a burst of energy and delaying fatigue. A meta-analysis showed that taking creatine significantly increased lean body mass in 64% of studies2. Besides improving lean body composition, supplemental creatine also increases muscle strength, improves exercise performance, assists muscle recovery, and enhances brain function.
You can learn even more about creatine in our article: What Are The Types of Creatine?
What is Protein?
Proteins are one of the building blocks of all living things, consisting of amino acids joined by peptide bonds, and are responsible for cell growth, repair, and function.
While most people would associate protein with muscle growth, it also builds and repairs cells in the skin, bones, organs, hair, and nails. Proteins consist of long chains of 20 total amino acids. Nine essential amino acids aren't created in the body, so we must obtain them through food or supplementation.
Protein is one of the three primary macronutrients, along with fats and carbohydrates. Protein powder and other protein supplements are the number one selling supplement, indicating their importance in fitness.
The most popular protein powder is whey protein, a protein made as a byproduct of cheese manufacturing. Whey concentrate is a very common cheap form that is roughly 60-85% pure, while whey isolate is a highly processed form of at least 90% purity.
After resistance training or high-intensity exercise, taking whey protein supplementation enhances protein synthesis and lean muscle growth. Some gym goers will drink protein shakes or other products throughout the day to increase their protein intake and help them reach their macro goals.
Check out our article on the Types of Protein to learn even more about this supplement!
Creatine vs Protein: Which Should You Pick?
I just discussed what each is, so that leads to the question: Which of these supplements should you be taking?
And while a tad anticlimactic, my answer is ideally, you take both. You'll see why as we get into more specific information about each supplement, including their unique benefits and how they work.
As they both do different things, including both in your supplement line-up will ensure you're building as much muscle and recovering from workouts as effectively as possible.
Let's discuss their benefits, so you can see why each is important to your muscle-building goals.
Creatine vs Protein Powder: What Are The Benefits Of Each?
Protein and creatine are the two most popular supplements thanks to their many health benefits. So how do the benefits differ between protein vs creatine? Does one outshine the other?
What Are The Best Creatine Benefits?
First, let's look at what you can expect to gain from creatine supplements.
- Improves exercise performance: Extensive studies have been done and shown that creatine supplementation leads to increases in performance in short-duration, max-intensity exercises2.
- Muscle cell hydration: One of the main ways creatine helps grow muscle and make someone appear much larger is by hydrating muscle cells. Creatine is hydrophilic, which means it attracts water into the muscle tissue. The increased water causes the cell to grow, which maximizes growth and improves performance.
- Increases strength and recovery: A meta-analysis on creatine supplementation's effect on lower- and upper-body strength showed significantly improved muscular strength and performance in a resistance training program. With creatine supplementation, the max bench press increased by 5.3%, with other studies showing similar results2.
- Supports brain health: Studies show that creatine supplementation may have neuroprotective properties and can potentially improve cognitive function, especially in those with conditions marked by brain creatine deficiencies, such as Alzheimer's or depression3. There is a need for more conclusive research on this, but it certainly has shown success.
What Are The Benefits Of Protein?
The benefits of taking protein include the following:
- Increases protein synthesis: Studies show that taking 25 grams of protein before or after resistance training is sufficient to stimulate protein synthesis maximally4. Protein synthesis is the process of creating new protein cells, which is essential for muscle growth.
- Contains branched-chain amino acids (BCAAs) and amino acids: Both protein powders and natural protein sources like beef and fish contain all nine essential amino acids. Whey, casein, soy, and egg protein are complete proteins because they contain all nine essential amino acids. Several products also contain branched-chain amino acids (BCAAs), proven to help build muscle, decrease muscle fatigue, and help muscle soreness. Most protein products contain 5.5 grams of BCAAs.
- Supports immune system: Studies have shown that protein contains amino acids and nutrients vital for your immune system to work properly. Amino acid deficiencies have been linked to infectious diseases, so supplementing with protein can improve health and help prevent infectious diseases5.
- Helps appetite control: Studies have shown that whey protein reduces the hunger-inducing hormone ghrelin and increases appetite-reducing peptides GLP-1, peptide YY, and cholecystokinin. It also improves glucometabolic homeostasis, which means it helps stabilize the metabolism of blood sugars6.
- Can help lower blood pressure: One study found that participants who took 30 grams of whey protein daily for 12 weeks had significantly lower systolic blood pressure compared to the control7.
Protein vs Creatine: Comparing Benefits
Let's look at the benefits of each supplement side-by-side.
|
Creatine Benefits |
Protein Benefits |
|
Improves exercise performance |
Increases protein synthesis for muscle growth |
|
Muscle cell hydration |
Provides essential amino acids for muscle building |
|
Increases strength and recovery |
Aids muscle building, reduces fatigue and soreness |
|
Supports brain health |
Supports immune system and prevents diseases |
|
|
Helps control appetite and stabilizes blood sugar |
|
|
Can help lower blood pressure |
Creatine vs Protein For Muscle Gain: Which Works Better?
Both creatine and protein have been proven effective at increasing strength, but they do it in different ways.
Creatine helps improve exercise performance by increasing ATP, the energy required for short bursts of power during exercise. This increased energy allows the muscle to handle greater stress and resistance, equating to muscle endurance, a higher quality workout, and muscle growth.
As mentioned above, an in-depth meta-analysis showed that creatine supplementation increased lean body mass in 64% of participants across all studies2.
Protein is the building block of muscles, so it's logical that protein supplementation would help support muscle growth and repair. Weight training and other types of high-intensity exercise cause tiny tears in muscle fibers. Protein powder stimulates protein synthesis, which creates and rebuilds muscle cells.
One study from 2019 found that taking a 40-gram protein shake three times a week before and after exercise led to increased muscle circumference, strength, and exercise volume. Furthermore, ingesting protein both before and after exercise can be more effective than one for muscle growth8. We discuss protein timing more in our article: When Is The Best Time To Drink A Protein Shake?
Protein is slightly better than creatine for muscle gain because it is directly responsible for protein synthesis, whereas creatine provides energy for the muscle. But, ideally, a combination of both is ideal for maximizing muscle growth and repair.
Creatine vs Whey Protein For Fat Loss: Which Works Best?
Creatine is famous for its water-retaining properties, leading many to avoid it during a fat-loss phase. However, one meta-analysis shows that creatine combined with resistance training can help increase fat loss.
Adults over 50 who took creatine lost about one more pound of fat than those who didn't9. This is likely due to creatine increasing lean muscle mass and providing more energy during workouts.
Nearly any fat loss diet you find, or effective ones for that matter, feature high amounts of lean protein. As mentioned above, protein helps with appetite control by increasing satiety. Protein's higher thermic effect, which requires more energy to digest than carbs and fats, can also help boost metabolism. Lastly, protein also helps maintain muscle mass during diet and exercise.
Overall, whey protein supplementation likely enhances fat loss the most, but creatine also plays an important role. If you want to learn more about creatine and fat loss, check out our article: Should You Take Creatine While Cutting?
Whey Protein Or Creatine For Beginners
One of the most common questions beginners ask is: "Which is better, protein or creatine?" Ideally, you should take both if possible, but if you can absolutely only pick one, I'd suggest going with protein powder.
One of the most critical aspects for a beginner is building a healthy diet packed with protein before looking at supplements like creatine. Whey protein supplements are a great way to increase your protein intake. Once you establish a consistent workout routine and diet, you can slowly add other supplements, such as creatine.
Ready to find an effective and delicious-tasting protein powder? Check out these 14 Best Protein Powder Supplements!
Protein Powder vs Creatine: What's The Best Dosage?
The FDA recommends that male adults consume 50 grams of protein as part of a 2,000-calorie diet. However, that increases to one gram per pound of body weight daily for bodybuilding and regular exercise.
In a systematic review, research determined a daily protein intake of 1.6 g/kg of body weight, or 0.7 grams per pound, is best for building muscle mass with resistance training10.
People looking to burn fat while maintaining muscle will typically stay between 0.7-1 gram per pound of body weight daily. People who are bulking or doing high-intensity exercise can consume up to two grams of protein per pound of body weight daily.
For creatine supplements, users typically start with a "loading" phase involving a higher dose, followed by a maintenance dose. During loading, users will take between 20 and 25 grams daily for the first five to seven days. After the loading phase, you take five grams a day.
For more information on the best creatine dosage, check out our article on How To Take Creatine To Build Muscle & Strength.
Creatine vs. Protein: Can You Take Protein And Creatine Together?
Yes, not only can you take protein and creatine together, but I highly recommended that you take both!
To maximize cell energy, growth, and protein synthesis, both protein powder and creatine should be used together. The best overall creatine supplement on the market today is Optimum Nutrition Micronized Creatine Monohydrate Powder.
Optimum Nutrition is generally regarded as the top supplement manufacturer, and this product is no different. Each serving contains five grams of 100% pure micronized creatine monohydrate.
Supports increases in energy, endurance and recovery. 5 grams pure creatine monohydrate per serving ...
For even more great protein powder recommendations, check out our article on the 8 Best Creatine Supplements!
And then be sure to pair your creatine supplement with a great protein powder. One of the best and easiest ways to boost your protein intake is by drinking shakes at least once daily. My favorite protein powder is Optimum Nutrition Gold Standard 100% Whey Protein Powder.
Each serving contains 24 grams of a high-quality whey protein blend with 5.5 grams of branched-chain amino acids (BCAAs) and 11 grams of essential amino acids. Plus, there are more than 20 amazing flavors to choose from!
GOLD STANDARD 100% WHEY BLEND – 24g blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass...
To learn more about the top protein powders, check out our comprehensive round-up of the 14 Best Protein Powders.
My suggestion? Since raw creatine powder is tasteless, you can easily add it to your protein shake so you can take both supplements in one serving.
FAQs
Let's take a look at some other questions we commonly get about creatine vs protein.
Is creatine a protein?
No, creatine is very different from protein, although both have been proven to increase muscle growth. Creatine is a type of amino acid, whereas a protein is a compound made up of amino acid chains.
Does creatine have side effects?
Creatine is generally considered safe, but there can be side effects, especially in large doses. Side effects might include gastrointestinal issues such as stomach discomfort, gas, bloating, or diarrhea. It may also cause weight gain and bloating due to water retention. We discuss this in depth in our article: Does Creatine Make You Gain Weight?
Can you put creatine in protein shakes?
Yes, we recommend you try adding your creatine to your protein shake. This is a great way to ensure you never miss a day's dose.
Do I need creatine to build muscle?
No, you do not need creatine to build muscle; all you need to build muscle is a proper exercise program, a healthy diet containing protein, and a healthy sleep schedule. Creatine is a great asset for building muscle but is not required.
Do you need protein powder if you take creatine?
No, you technically do not need protein powder. Ideally, though, taking both would be best, as they affect the body and muscle growth differently.
Creatine vs Protein: Which Is Better?
While creatine and protein both promote muscle gain, there is a reason that protein is the number one-selling supplement and creatine is number two.
While both supplements are proven to help with muscle growth, protein is the building block of muscle. It is the king of the supplement industry and likely will be for the foreseeable future; however, creatine is a close second that deserves your attention.
It's also important to note that if resources permit, it is best to take them together because they each have unique benefits that can help your fitness goals.
The best way to summarize the difference between creatine vs. protein powder is that creatine increases exercise capacity by providing energy to the cell. In contrast, protein helps increase protein synthesis and muscle growth.
Ready to start taking this powerhouse duo daily? Pair one of these 8 Best Creatine Supplements with one of the 14 Best Protein Powder Supplements and prepare to see some serious gains!
References:
- SAITO, Suguru, et al. Creatine Supplementation Enhances Immunological Function of Neutrophils by Increasing Cellular Adenosine Triphosphate. Vol. 41, no. 4, 1 Jan. 2022. https://doi.org/10.12938/bmfh.2022-018.
- Butts, Jessica, et al. "Creatine Use in Sports." Sports Health: A Multidisciplinary Approach, vol. 10, no. 1, 23 Oct. 2017. www.ncbi.nlm.nih.gov/pmc/articles/PMC5753968/, https://doi.org/10.1177/1941738117737248.
- Roschel, Hamilton, et al. “Creatine Supplementation and Brain Health.” Nutrients, vol. 13, no. 2, 10 Feb. 2021, p. 586, https://doi.org/10.3390/nu13020586.
- Weinert, Dan J. "Nutrition and Muscle Protein Synthesis: A Descriptive Review." The Journal of the Canadian Chiropractic Association, vol. 53, no. 3, 2009. www.ncbi.nlm.nih.gov/pmc/articles/PMC2732256.
- Li, Peng, et al. "Amino Acids and Immune Function." British Journal of Nutrition, vol. 98, no. 02, 3 Apr. 2007, p. 237, www.cambridge.org/core/journals/british-journal-of-nutrition/article/amino-acids-and-immune-function/B1A9C1587A8602613F6447BA8404D8E1, https://doi.org/10.1017/s000711450769936x.
- Rigamonti, Antonello E., et al. “Whey Proteins Reduce Appetite, Stimulate Anorexigenic Gastrointestinal Peptides and Improve Glucometabolic Homeostasis in Young Obese Women.” Nutrients, vol. 11, no. 2, 23 Jan. 2019, p. 247, https://doi.org/10.3390/nu11020247.
- Yang, Jing, et al. "Effect of Whey Protein on Blood Pressure in Pre‐ and Mildly Hypertensive Adults: A Randomized Controlled Study." Food Science & Nutrition, vol. 7, no. 5, 21 Apr. 2019. https://doi.org/10.1002/fsn3.1040.
- Park, Yeram, et al. "Effects of Whey Protein Supplementation Prior To, and Following, Resistance Exercise on Body Composition and Training Responses: A Randomized Double-Blind Placebo-Controlled Study." Journal of Exercise Nutrition & Biochemistry, vol. 23, no. 2, 30 June 2019. https://doi.org/10.20463/jenb.2019.0015.
- Forbes, et al. "Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis." Journal of Functional Morphology and Kinesiology, vol. 4, no. 3, 23 Aug. 2019, p. 62, https://doi.org/10.3390/jfmk4030062.
- Stokes, Tanner, et al. "Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training." Nutrients, vol. 10, no. 2, 7 Feb. 2018, p. 180, www.mdpi.com/2072-6643/10/2/180/pdf, https://doi.org/10.3390/nu10020180.
Garett Reid
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