If you spend some time in the gym, you’ve likely wondered about creatine vs protein powder. And which one is best for what goal you’re trying to achieve.
Creatine and protein powder are among the two most popular supplements on the market today. But which of the two is better? Creatine vs protein powder – which one should you buy? More importantly, what benefits do both products offer?
We’ve put this post together to go over everything you need to know about these supplements and make an informed decision.
What is Creatine?
Creatine is an organic acid that plays an essential role in energy production. The body produces creatine by combining three amino acids: glycine, methionine, and arginine. (1)
Supplementing creatine is the only reliable way to saturate our muscles with the organic acid and reap its benefits. Certain foods, such as red meat, contain some creatine, but the amount is negligible, and we would have to consume absurd amounts to get the recommended three to five grams per day. (2)
And there’s also the question of when is the best time to take creatine? Timing is important, and if you spend hours in the gym each week, you want that time to be optimized. And also whether creatine pills or powder are more effective.
What is Protein Powder?
Protein powder is a dietary supplement that offers a concentrated dose of protein, which is essential for our health, well-being, and fitness progress.
There are numerous forms of protein powder on the market, but most are dairy-based (casein and whey). You can also find proteins based on eggs, beef, and plants (hemp, rice, soy, etc.). (3)
How Are Creatine and Protein Powder The Same?
Protein powders and creatine are the same in the sense that both products serve to improve your fitness progress, performance, and well-being. While both products offer unique benefits, each contributes to:
• Athletic performance
• Muscle growth
• Fat loss
How Do Protein Powder and Creatine Differ?
While beneficial for our fitness results, protein powder and creatine are different products. The former is designed to provide you with a concentrated dose of protein, which makes its way inside your body and offers benefits like:
• Improved recovery
• Muscle growth
• Better health
Similarly, the latter also makes its way inside your body, but its benefits are a bit more subtle, resulting in improved energy production. As a result, you can:
• Train slightly harder
• Possibly recover quicker
• Feel and think better
Creatine vs Protein Powder: Which Of The Two Is Best?
So how does the comparison of creatine vs protein powder shake out? Well, neither of the two products is ‘best,’ as both offer unique benefits and have different functions inside the body. What matters more is that you get the one that would deliver the benefits you seek.
For example, if you struggle to get enough protein from your diet, a protein powder might be of great help.
In contrast, creatine is more of an addition to even the best diet and for people looking to improve their performance and results slightly more.
Who Is Creatine Best Suited For?
As briefly mentioned above, creatine is best suited for everyone who wants to improve their athletic performance safely and predictably. The product works great and has proven its efficacy in hundreds of studies, going as far back as the early 1970s.
And if you’re wondering about the best creatine powder for workouts, the check our review. We dig deep on some of the vital factors that measure the true value of creatine powder, and also the different types of creatine.
Who is Protein Powder Best Suited For?
Protein is suited for everyone because the nutrient plays an essential role in our health and fitness. Using protein powder is even more important if you struggle to get enough of the nutrient from your nutrition.
Vegetarians and vegans are at an even higher risk because they have access to fewer foods rich in protein.
Click to return to all supplements.
- U.S. National Library of Medicine. (n.d.). Amino acids: Medlineplus medical encyclopedia. MedlinePlus. https://medlineplus.gov/ency/article/002222.htm
- MS, M. M. (2018, December 12). Creatine loading phase: Benefits, safety, side effects, dosage. Healthline. https://www.healthline.com/nutrition/creatine-loading-phase#:~:text=Following%20the%20loading%20period%2C%20take,3%E2%80%935%20grams%20per%20day.
- Zelman, K. M. (n.d.). Healthy protein food sources – webmd: Eggs, milk, cheese, pork, and more. WebMD. https://www.webmd.com/fitness-exercise/guide/good-protein-sources