Creatine in Protein Shake: Boost Your Gains or Bust?


Time to read 6 min

Wanna mix creatine in a protein shake, but don’t know if you're whipping up a magical muscle-building concoction or just making a gritty mess? The short answer: it's not quite magical, but there's no harm in it either. Stick around to explore the ins and outs of this popular duo, learn if blending creatine and protein can boost your gains, and discover some helpful tips to make your shakes a little more palatable.

Creatine in protein shake

There is no doubt that both creatine and protein are valuable supplements for those looking to increase muscle mass and improve exercise performance. However, research suggests that combining the two may not offer additional benefits or increase their effectiveness

Studies have shown that taking creatine and protein separately is just as effective as taking them together in terms of muscle growth and strength gains. This means that while there is no harm in mixing creatine in a protein shake, there may not be any significant benefits either.

Benefits to Mixing Creatine in Protein Shake

Mixing creatine in a protein shake does not seem to provide any additional benefits compared to taking them separately. However, here are a few reasons why some people might still choose to mix them:

  • Convenience: Mixing creatine and protein powder together in a single shake can save time and reduce the number of supplements you need to carry around. This can be especially helpful for those with busy lifestyles or who prefer a simple supplementation routine.
  • Taste: Creatine is relatively tasteless, but some people may find the texture off-putting when mixed with water alone. Mixing creatine with a flavored protein shake can help mask its texture and make it more palatable.
  • Timing: Combining creatine and protein in a single shake allows for easy consumption during the optimal post-workout window. Consuming protein and creatine within 30 minutes of completing a workout can help maximize their benefits.

Other Ways To Make Creatine Taste Better

If you're not a fan of the taste or texture of mixing your creatine in protein shake or with water, there are other ways to make it more enjoyable:

  • Mix with juice: Fruit juices, such as orange or grape, can help mask the taste of creatine and improve its texture. Just be mindful of the added sugar content in some juices.
  • Blend with a smoothie: Adding creatine to a fruit or vegetable smoothie can help disguise its taste and texture. Plus, smoothies are a great way to pack in additional nutrients.
  • Creatine gummies: If you're not a fan of mixing creatine in your protein shake or other liquids, try creatine gummies. These chewable supplements offer a convenient and tasty alternative to traditional powders, making it easier to incorporate creatine into your daily routine.
creatine in protein shake

Can You Mix Creatine in a Protein Shake?

Yes, you can mix creatine in a protein shake without any issues. Creatine can be easily mixed with various liquids, including protein shakes, however it may slightly change the taste and texture of whatever you mix it with.

It is worth noting that creatine monohydrate, the most common form of creatine supplement, does not dissolve well in water. This means that when you mix creatine monohydrate in a protein shake, it might settle at the bottom of your shaker cup. To avoid this, give your shake a good stir or shake right before drinking to ensure that the creatine is evenly distributed throughout the liquid.

What are Creatine and Whey Protein?

To better understand the concept of mixing creatine in a protein shake, let's take a closer look at what creatine and whey protein are and how they function.

What Is Creatine?

Creatine is a naturally occurring substance found in our muscles and certain foods, like red meat and fish. It plays a critical role in providing energy to muscles during high-intensity activities. Our bodies produce a small amount of creatine, but additional supplementation can help improve athletic performance, increase muscle mass, and enhance strength.

The most common and well-researched form of creatine is creatine monohydrate. Other forms, like creatine hydrochloride and micronized creatine, also exist, but research on their effectiveness compared to creatine monohydrate is limited.

What Is Whey Protein?

Whey protein is a complete protein derived from milk. It contains all nine essential amino acids required by our bodies, making it a popular choice among athletes, bodybuilders, and fitness enthusiasts. Whey protein is absorbed quickly by the body, making it an ideal choice for post-workout recovery. 

The most popular type of whey protein is whey protein isolate (WPI), which has undergone processing to remove lactose, fat, and carbohydrates, resulting in a higher protein content (usually around 90%). This makes it a popular choice for those looking to minimize calorie and carb intake while maximizing protein consumption.

What are the Benefits of Creatine and Protein?

Creatine Benefits

Creatine supplementation offers several benefits for those looking to improve their athletic performance and build muscle mass:

  • Increased energy: Creatine helps increase the production of adenosine triphosphate (ATP), which is the primary energy source for muscle cells during high-intensity exercises.
  • Improved strength and power: Research has consistently shown that creatine supplementation can lead to increased muscle strength and power output, especially during short, high-intensity activities like weightlifting and sprinting.
  • Enhanced muscle growth: Creatine can promote muscle growth by increasing the water content in muscle cells and stimulating protein synthesis.
  • Reduced muscle fatigue: Creatine has been shown to help reduce muscle fatigue and enhance recovery between sets or training sessions.

Protein Benefits

Protein is an essential nutrient for muscle repair, growth, and overall health. Some key benefits of protein supplementation include:

  • Muscle repair and recovery: Consuming protein after a workout helps repair damaged muscle fibers and promotes the growth of new muscle tissue.
  • Increased muscle mass: A diet high in protein, combined with resistance training, can lead to increased muscle mass and improved body composition.
  • Satiety and weight management: Protein is known to promote feelings of fullness, which can help with appetite control and weight management.
  • Overall health: Adequate protein intake supports various bodily functions, including hormone production, immune system function, and maintaining healthy skin, hair, and nails.

How Much Creatine to Add to Protein Shake

The optimal amount of creatine to add to your protein shake will depend on your individual needs and goals. However, a standard dosage guideline for creatine supplementation is as follows:

  • Loading phase: For the first 5-7 days, consume 20 grams of creatine per day, divided into four equal doses of 5 grams each. This phase helps saturate your muscles with creatine more quickly.
  • Maintenance phase: After the loading phase, reduce your creatine intake to 3-5 grams per day. This amount will help maintain the increased creatine levels in your muscles.

It is worth noting that not everyone needs to go through the loading phase, and some people may experience similar benefits with just the maintenance dose. 

The Bottom Line

In conclusion, while mixing creatine in a protein shake might not offer additional benefits compared to taking them separately, it can still be a convenient and palatable option for those looking to simplify their supplementation routine. It is essential to remember that supplements like creatine and protein powder are not a substitute for a healthy, balanced diet, and regular exercise. 

FAQs on creatine in protein shake


While mixing creatine in a protein shake doesn't offer additional benefits compared to taking them separately, it is still a convenient and palatable option for those looking to simplify their supplementation routine.


During the maintenance phase, add 3-5 grams of creatine to your protein shake daily. If you choose to do a loading phase, consume 20 grams of creatine per day for 5-7 days, divided into four equal doses of 5 grams each.


Yes, you can make a creatine protein shake by simply adding your desired amount of creatine powder to your protein shake. Just make sure to mix well to ensure even distribution and minimize grittiness.


Yes, you can put creatine in your protein shake before a workout. Taking creatine pre-workout may help increase the availability of creatine in your muscles during exercise, potentially improving performance.