Can you mix creatine with protein powder?
Written by Jack Schrupp and reviewed by Ella McGonagle, M.S. Nutrition
Can you mix creatine with protein powder? You can mix creatine with protein powder. Learn how to safely use creatine and protein powder to reach your wellness goals.
“It has ingredients you can actually pronounce and is freaking delicious.”
How to mix creatine with protein powder.
What is creatine?
Creatine is an organic compound found in muscle cells. It helps to provide energy during high-intensity exercise and muscle contraction. It is synthesized from amino acids (the building blocks of protein) in the liver and kidneys, and transported to the muscles where it is stored as phosphocreatine.
Supplementation with creatine has been shown to increase muscle size, strength, and power, and is a common practice among athletes and bodybuilders. It is also used as a treatment for certain medical conditions like muscular dystrophy and heart failure. Creatine supplements come in a variety of forms, including powders, capsules, and liquids,
While creatine supplementation is generally considered safe, some people may experience side effects, especially if they take high doses or use it for long periods of time. Common side effects of creatine supplementation include:
Gastrointestinal issues: Many people experience bloating, gas, diarrhea, or other digestive issues when taking creatine.
Dehydration: Creatine can cause your muscles to retain water, which can lead to dehydration.
Muscle cramps: Some people experience muscle cramps when taking creatine.
To minimize the risk of side effects, it is recommended to drink plenty of fluids, and to avoid taking high doses for prolonged periods of time. It is also recommended to use a creatine supplement with minimal or zero added ingredients. Added ingredients, as you will soon learn, tend to be hard to digest.
What is protein powder?
Protein powder is a concentrated form of protein, in powder form. Common types include whey protein, egg white protein, and pea protein. It can be used to make protein shakes, blended into smoothies, and added to oatmeal and other recipes. Although people use protein powder to achieve different wellness goals, they all use it for the same basic reason, to increase their protein intake.
Protein powder is just food, and protein supplementation is generally considered safe. That said, protein powder can cause digestive distress. The severity of the side effects varies from person to person, but it is certainly not unusual to run to the bathroom after drinking a protein shake.
Protein powder side effects are often caused by added ingredients, not the protein itself. It is therefore important that you read the ingredient list before buying a protein powder. Look out for ingredients that you do not recognize, and as a rule of thumb, avoid ingredients that you cannot pronounce. Ingredients like these are likely food additives that look nothing like real food.
Is creatine in protein powder?
Creatine is not in most protein powders. If there is creatine in a protein supplement, it is added, not a naturally occurring.
Can you mix protein powder with creatine?
Yes, you can mix creatine and protein powder. In fact, many people choose to take creatine and protein powder together as part of their fitness routine. Mixing protein powder and creatine is a convenient way to improve athletic performance, and doing so will not affect your ability to absorb and use either supplement. That said, it is important to drink plenty of water, and to stick to the recommended serving size. Taking too much, or not drinking enough water can cause or exacerbate the side effects outlined above.
As you just learned, the average creatine supplement and protein powder are full of added ingredients. Although dietary protein and creatine themselves are not hard to digest, many of these extra ingredients are.
This is worrisome because more and more research shows that disruptions to the composition and function of the gut microbiome (the collection of microorganisms that help you digest food) can play a role in the development of chronic diseases ranging from gastrointestinal inflammatory and metabolic conditions to neurological, cardiovascular, and respiratory illnesses. This is why you should mix your creatine with a simple protein powder like drink wholesome. Keep reading to learn more.
Why drink wholesome?
drink wholesome is additive-free.
One of the reasons why we make the best protein powder to mix with creatine is that we do not use food additives. Most protein powders, on the other hand, are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a protein shake every day), and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain.
Food additives are hard to digest, and sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, causing bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon), which can lead to constipation. In the long term, food additives can disrupt regulatory pathways in the intestine and trigger the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
When buying protein powder to mix with creatine, one additive to avoid in particular is artificial sweeteners. Artificial sweeteners are among the most harmful food additives in the long term as they alter the composition of your gut microbiota. This can lead to serious, chronic GI problems, widespread inflammation, and permanent damage to the gut microbiome.
Some sweeteners, especially sugar alcohols like xylitol, are poorly absorbed by the gut, meaning they feed your hungry gut bacteria. They can also cause diarrhea because they draw water into your intestines. Now you finally have something to blame for those post-protein shake trips to the bathroom!
Here is a list of the most common food additives in protein powder:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, additives are ingredients that you cannot pronounce. Food additives are not the only thing to avoid when buying protein powder, however. There are several other ingredients that can upset your stomach.
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain.
*This is the actual ingredient list of one of the best-selling protein powders in the United States.
drink wholesome is dairy-free.
Another reason why we make the best protein powder to mix with creatine is that we do not use dairy-based proteins. Many protein powders are made with whey and casein, which are byproducts of cheese and yogurt production, and known to cause digestive issues. This is especially true for people with lactose intolerance and irritable bowel syndrome (IBS).
Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas and cause side effects.
drink wholesome is made with real foods.
A final reason why we make the best protein powder to mix with creatine is that we do not use protein isolates. Most protein powders, on the contrary, are made with protein concentrates and/or isolates, foods stripped of everything but the protein. They appear on the ingredient list as “pea protein” and “whey protein” as opposed to “peas” and “whey.”
I will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming protein powder. Sometimes, manufacturers use chemical solvents like hexane to isolate (separate) the protein from the food. This means that what you end up putting into your body looks nothing like real food.
If you think about it, your gut was designed to digest naturally occurring foods, not laboratory formulated imitations, so if you feed it anything but real food, it might get upset. The long term implications of eating processed foods are still not well understood, but more and more research is finding that it can alter the composition of your gut microbiota, and lead to permanent damage to your gut microbiome.
Your gut does more than just help you to digest food; it protects against pathogens, educates your immune system, and affects directly or indirectly most of your physiologic functions. Disruptions to the gut microbiome have therefore been linked to the development of many chronic diseases. It follows that it is in your best interest to avoid protein powders made with protein concentrates and isolates.
Instead of using protein concentrates or isolates, we make the best protein powder to mix with creatine with whole foods like egg whites and almonds. Egg whites are simply pasteurized and dried before becoming protein powder. Almonds are just roasted, pressed to remove some of the oil, and ground. Whole foods like these are an easy to digest, gut-friendly alternative to protein concentrates and isolates.
Whole foods contain a variety of enzymes and other digestive aids that help to break down the food, making it easier for the body to absorb the nutrients. Protein isolates and concentrates, on the other hand, have been stripped of these digestive aids, making them harder for the body to digest and absorb. Moreover, minimally-processed plant-based foods like almonds are rich in fiber, which helps promote healthy digestion and regular bowel movements.
Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for your gut. Egg whites are low in fiber, low-FODMAP, naturally alkaline, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein powder than with any other type of protein powder. If you cannot eat eggs, try our vegan almond protein powder. We prefer almonds to other plant protein sources because they are more gut-friendly. Research suggests that almonds possess prebiotic properties that can improve the diversity and composition of the gut microbiome.
“I’ve had Crohn’s disease for 20+ years and it’s always been hard to find a protein powder my stomach can handle. I’ve had no problem digesting drink wholesome AND it tastes great. I highly recommend this protein powder if you have IBS or Crohn’s.” – Jesse
You can take creatine with protein powder.