Is Creatine In Protein Powder?
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Creatine is a word that is tossed around in the fitness world. Gym enthusiasts believe it’s a holy grail. Athletes swear by the name.
True to its fame, creatine is a top fitness supplement that enhances fitness performance. Studies show that its chemical composition can increase muscle mass, stamina, and strength after resistance workouts.
But is creatine in protein powder? Yes and No!
Yes, you may find creatine in protein powders. But some exceptional brands isolate the substance entirely from their formulations. To better understand this, let’s take a deeper look at these essential fitness supplements.
What is Creatine?
Creatine (Cr) is a natural organic compound in your body, predominantly in the brain and muscles. A study shows that about 95% of it is in the skeleton muscles. Most people get half of it from eating red meat, poultry, seafood, and eggs.
Creatine is responsible for increased metabolism and energy production. Mainly improves performance in short-duration, high-intensity sports such as powerlifting. It also prevents muscle fatigue and enhances muscular endurance.
The muscle cells naturally synthesize creatine by combining amino acids such as glycine and l-methionine.
How does Creatine work?
Creatine increases the amounts of phosphocreatine in your muscles. During intense workout periods, phosphocreatine is metabolized to produce ATP. Therefore, a high level of creatine in your body triggers the production of more muscle cells for storage. The process leads to increased muscle mass by; (1)
- Enhanced workload: It increases your muscle resistance. This allows you to exercise longer without getting fatigued.
- Improved cell signaling: Cell signaling is essential in muscle repair and growth after exercise.
- Slow down protein breakdown: Creatine prevents the digestion of proteins during exercises. This way, you can maintain muscle mass even after long workout sessions.
Creatine vs. Protein Powder
Protein powders are fitness supplements. They contain a concoction of different muscle-building concentrates. Unlike creatine, it has a high concentration of various amino acids.
Apart from the various amino acids and protein combinations, some protein powder formulations include creatine and other essential additives. However, other brands may omit it. This exclusion creates bespoke options for their customers.
Top 3 Protein Powder Brands With Creatine
MuscleTech Nitro-Tech Whey Gold
MuscleTech Nitro-Tech Whey Gold is a lean, clean protein powder that can help you in and out of the gym. It has enough nutrients to act as a meal replacement shake or just a nice daily snack.
MuscleTech has a solid 24g of whey protein peptides and isolates. This combo helps your body recover faster after an intense workout and build strong and lean muscles.
- 130 calories
- 2g carbs
- 2.5g fat
- 3g creatine per serving
The added creatine contributes even more to repairing and building muscle mass without inflating calories. That way, you can lose weight and still enjoy protein powder’s benefits.
Six Star 100% Whey Protein Plus
This protein powder is the after-workout shake that helps you quickly repair muscles. Unlike most other shakes in the market, this one has more than the average protein content standing at 30g per scoop.
With high protein also comes a higher calorie count at around 170-180, depending on the flavor. It has:
- 8g carbs
- 3g fat
- 2g sugar
- 2.5 g creatine
It also offers lots of vitamins and minerals. It features about 100% of your vitamin C, 125% of vitamin D, 100% zinc, and low amounts of calcium, iron, and potassium.
The 2.5g creatine per scoop further increases your overall performance and muscle repairs. It’s also tasty with flavors like triple chocolate, vanilla cream, strawberry, and cookies & cream.
Maximuscle Cyclone All-in-One Protein Powder
Maximuscle Cyclone offers a little of everything. It has an improved protein blend containing 54% whey protein isolate, perfect for building muscle strength and growth.
The protein powder boasts moderate fat content, sugar at around 2.5g each, and 15g of carbs. You get 5g of creatine per serving and high levels of zinc and calcium to boost nutrition.
While the creatine levels are above average, it supports the muscle’s growth process. The only downside is the added glutamine. (2)
Should you take Protein Powder alongside Creatine?
If your protein powder does not contain creatine, consider taking it simultaneously. However, studies have shown no significant improvement when you take both at the same time. There is also no evidence suggesting adverse effects too. (3)
Creatine Dosage Tips
Unlike protein powder, which gets used in various body parts, creatine only targets the muscles. Thus, it is wise to go slow on the dosage.
Experts suggest taking 3-5 grams daily when out of the loading period. 20g per day in different servings is advisable to load with creatine. Remember, it may take up to 2 weeks to maximize your storage.
Protein powder and creatine are popular fitness supplements that are often confused. You can have creatine in protein powder formulation. Therefore, checking the ingredient on your protein package before your purchase is advisable. If creatine is absent from your protein powder, there is no harm in purchasing it separately.
Click to know what are the best creatine powders in 2022.
- Earnest, C. P., Snell, P. G., Rodriguez, R., Almada, A. L., & Mitchell, T. L. (1995, February). The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta physiologica Scandinavica. https://www.ncbi.nlm.nih.gov/pubmed/7778463
- WebMD. (n.d.). Glutamine: Overview, uses, side effects, precautions, interactions, dosing and reviews. WebMD. https://www.webmd.com/vitamins/ai/ingredientmono-878/glutamine#:~:text=Glutamine%20is%20the%20most%20abundant,other%20amino%20acids%20and%20glucose.
Burke, D. G., Chilibeck, P. D., Davidson, K. S., Candow, D. G., Farthing, J., & Smith-Palmer, T. (2001, September). The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. International journal of sport nutrition and exercise metabolism. https://www.ncbi.nlm.nih.gov/pubmed/11591884