Can You Mix Creatine with Protein Powder? The Definitive Guide

Pushing your body to the limits in the gym calls for a lot more than just an open schedule and some determination, you’re going to need to fuel your body strategically, with the nutrients and components needed to transform effort into real results. One of the most common questions among those just getting into the fitness and bodybuilding scene is how to optimize their supplementation best, and can you mix creatine with protein powder?

 This question isn’t just about the convenience of getting two birds with one stone, it’s about understanding how best to maximize your gains, recover quickly and efficiently, and get the most out of every single workout. That’s why we’ve put this definitive guide together for you. Together, we’re going to dive into the synergy between these two supplement powerhouses, and whether you’re looking to pack on more muscle mass, or speed up your post-workout recovery timeline, having a clear understanding of the impact of blending your creatine with protein powder might change the whole game for you.


100 Serving Creatine from RAW Nutrition

What is Creatine?

Anyone in the health or fitness space has undoubtedly heard of creatine, but when you ask someone at the gym what it is and what it does, in most cases you’ll get some blank stares. But we all know it’s critical for most fitness supplements, particularly things like pre-workout and post-workout recovery aids, but what is it exactly?

Creatine, commonly creatine monohydrate, is a compound that occurs naturally in the body inside muscle cells. It’s responsible for playing an important part in the production of a compound known as ATP, or adenosine triphosphate, which is the main version of energy that the body uses. When you’re lifting heavy at the gym, getting that premium pump on, or sprinting down the track, the creatine helps the body quickly replenish ATP, resulting in a big boost in muscular power and endurance.

The benefits of creatine also go beyond the quick energy boost, and studies have consistently shown that creatine supplementation can substantially increase muscle mass, strength, and sustained exercise performance. This is why it’s a staple in the supplement routine and products of legendary bodybuilders like the legendary Chris Bumstead, a 5x Mr. Olympia champion. It’s particularly beneficial during high-intensity exercise and explosive activities, where it helps athletes push harder.

One of the biggest things that sets creatine supplements apart from other substances, compounds, and supplements, is the thoroughly researched safety profile and efficacy studies. There are countless studies that back up the safety and effectiveness of creatine, so it’s no surprise that creatine is one of the most popular supplement ingredients. For those looking to get the most out of their physical potential, understanding the raw power of creatine is important.

What is Protein Powder?

Protein powder is more than just an ingredient in supplements, it’s the raw protein components that help you pack on lean muscle mass, and it’s a cornerstone in the fitness world for the muscle-building and recovery functions it serves. Most people know you need it, but why do you need it? Long story short, protein is a critical macronutrient that is needed for building and repairing muscle tissues, especially after particularly intense workouts.

Protein powders, typically sourced from things like casein whey, or plant-based alternatives, provide a concentrated dose of that critical macronutrient. This makes it a hugely convenient way for individuals in the fitness space to get the protein they need to hit their daily macro goals. Just make a protein shake and get the benefits of protein supplements and the building blocks of muscle, with little hassle.

The popularity of protein powders is mostly due to their versatility and effectiveness, and they aren’t just for professional bodybuilders or hypertrophy sculptors, they’re for anyone who wants to enhance their body’s muscle recovery, maintain lean muscle mass, and improve general health. From the pro lifter to the person just starting their fitness journey, adding a high-quality protein powder can help maximize your athletic performance and training results.

Like most other things in the supplement world, protein powders come in different types and forms, each with unique benefits and potential applications. Whey protein, for example, can be absorbed incredibly quickly, making it great for post-workout recovery. Casein, on the other hand, digests very slowly, making it better for overnight amino release and muscle nourishment.

RAW Athlete looking at RAW Isolate Protein

Combining Creatine with Protein Powder

The main idea behind mixing creatine with protein powder is based on their complementary roles in the process of muscle development and recovery. Creatine is renowned for boosting performance during high-output workouts and increases muscle mass and strength by enhancing ATP regeneration, giving you that extra edge in your training sessions.

On the flip side, protein powder, packed with vital amino acids, is crucial for muscle protein synthesis and repairing tissue growth, post-workout. By combining these two, you’re not only setting yourself up to push harder during your workouts, but you’re also pushing to accelerate the recovery and growth of the muscle fibers after working out.

Mixing creatine with protein powder can also help boost the absorption of creatine since consuming protein and carbohydrates together has been shown to improve creatine uptake. This is due to the sudden insulin spike that helps move the creatine into the muscle cells, and a post-workout shake combining the two elements can, in theory, help optimize both nutrient absorption and muscle recovery.

Additionally, the combination of creatine and protein powder can be tailored to fit a wide range of individual fitness goals. For example, individuals focusing on building muscle and strength can have a mix ratio that suits that goal, while those who are trying to cut fat and redefine body composition have the option to tailor that mix to their needs. In almost any case, the ratio of the two components can be shifted to meet the needs of almost any fitness program.

Benefits of Mixing Creatine with Protein Powder

Enhanced Muscle Growth and Strength

One of the biggest and most notable additional benefits of the combination is accelerated muscle growth and general strength gains. Creatine boosts phosphocreatine in the muscles, which boosts ATP production at the appropriate time during high-intensity workouts. When paired with the components in protein powder, it creates the ideal situation for muscle growth.

Optimized Workout Recovery

Post-workout recovery is crucial, and the amino acids in protein powder help repair and rebuild muscle fibers damaged during activity, while creatine continues to help replenish ATP stores, which also lowers recovery time. Overall, the combination helps you come back harder and faster after each training session.

Increased Strength and Power Output

Regularly consuming creatine has been linked to elevated strength and power output during exercise of any intensity. But when combined with protein powder, it can help make more substantial enhancements to overall strength, making it a favorite among pro-lifters.

Man working out in the gym


Supports Lean Muscle Mass

For those looking to enter a cutting phase or are otherwise aiming for a leaner physique, this combination can be a big component of reaching those goals. Protein will help maintain muscle mass, which is crucial during any weight loss phase, and creatine, while helping muscle growth, doesn’t contribute to fat storage.

How to Mix Creatine with Protein Powder

If you’re ready to integrate a creatine and protein powder blend into your regimen, make sure you do it right to maximize effectiveness. Here are some tips for how you can make this dynamic duo work best for you:

  1. Timing is Key: The most beneficial time to take this combination is post-workout. After exercise, your muscles are like sponges, ready to absorb nutrients. Mixing creatine with your protein shake during this window can maximize both muscle recovery and growth.
  2. Proportions Matter: Stick to the recommended dose of creatine – typically 5 grams per day. Add this to your usual serving of protein powder. Overdoing it won't hasten the benefits and might cause discomfort.
  3. Mix Thoroughly: Ensure the creatine is completely dissolved in the shake. This aids in absorption and prevents any gritty texture.
  4. Stay Hydrated: Creatine can increase the need for hydration. Drinking plenty of water throughout the day is essential to support your body's use of creatine and protein effectively.


Can mixing creatine with protein powder improve results?

Yes, combining creatine with protein powder can enhance muscle growth, strength, and recovery due to the synergistic effects of both supplements.

Will this combination cause any side effects?

When taken in recommended amounts, this combination is generally safe. However, it's always advisable to consult with a healthcare professional, especially if you have pre-existing health conditions.

How long should I continue this combination?

Consistency is key. Make this combination a regular part of your post-workout routine for ongoing muscle growth and recovery benefits.

Can I mix creatine with any type of protein powder?

Yes, depending on your dietary preferences, creatine can be mixed with various protein powders, including whey, casein, or plant-based options.

Should I take this combination on non-training days?

Yes, taking creatine and protein powder on rest days helps maintain a consistent level of these supplements in your body, supporting muscle recovery and growth.

Final Thoughts

If you’re considering adding a creatine and protein powder mix to your fitness regimen or supplement schedule, remember to take into account what your goals are, and how you’ll need to mix the two components to best reach those goals. Take a look at our premium creatine and protein products here and get your supplements Raw.


The information being presented in this blog is intended to be used as educational or resource information only. It is not intended to be a substitute for medical advice from your healthcare provider. This content should not be used for the diagnosis or treatment of any medical condition. If you have any questions or concerns about your health, please contact your healthcare provider. You should call 911 for all medical emergencies. Raw Nutrition is not liable for any advice or information provided on this blog, which advice or information is provided on an “as-is” basis, and assumes no liability for diagnosis, treatment, decisions, or actions made in reliance upon any advice or information contained on this blog. No warranties, express or implied, are made on the information that is provided.

March 15, 2024 — Aaron Napoles