Creatine and Whey Protein: Should You Take Both?

Research indicates there’s no clear advantage to combining whey protein with creatine versus using each on its own. Still, they are distinct substances that act through different mechanisms.

In the realm of sports nutrition, athletes and fitness enthusiasts rely on various supplements to boost performance and speed recovery after workouts.

Creatine and whey protein rank among the most commonly used, backed by substantial scientific evidence supporting their effectiveness.

Although their outcomes overlap in certain areas, they are separate compounds with unique modes of action.

This piece examines what creatine and whey protein powder are, the key ways they differ, and whether stacking them provides optimal results.

What are creatine and whey protein?

Creatine and whey protein possess different chemical makeups and serve different roles in the body.

Creatine

Creatine is a naturally occurring organic molecule found within muscle tissue. It helps supply energy during short bursts of intense activity or heavy resistance training.

Supplemental creatine has been shown to support increases in muscle mass, strength, and performance during exercise (1).

Its effect stems from raising phosphocreatine stores in muscle fibers, a compound that contributes to rapid energy production for brief muscular efforts (2).

Creatine is also present in food, notably in meat, but dietary amounts are relatively small. For that reason, many people aiming to enhance muscle size and performance opt for creatine supplements.

Commercial creatine supplements are synthetically manufactured, with creatine monohydrate being the most prevalent form, though alternatives are available (1).

Whey protein powder

Whey is a major protein fraction found in dairy. It is commonly separated during cheese production and processed into a powdered form.

Whey ranks highly in terms of protein quality, which explains its popularity among bodybuilders and athletes.

Taking whey protein after exercise has been associated with faster recovery and greater muscle growth, improvements that translate into better strength, power, and muscular function (3, 4).

Consuming a suitable source of protein after resistance training is important for maximizing muscle synthesis. Approximately 20–25 grams of protein is commonly recommended (3).

Whey powder is a convenient way to hit that target, since a typical 25-gram serving yields roughly 20 grams of protein.

Summary: Creatine is an organic compound that can enhance muscle size, strength, and performance when supplemented, while whey protein is a dairy-derived protein used after resistance exercise to support muscle growth and strength.

Both promote muscle gain

Both creatine and whey protein powder have been demonstrated to increase muscle mass when paired with resistance training (1, 3).

Creatine improves exercise capacity during high-intensity efforts, which supports better recovery and adaptations such as greater muscle mass (1).

Conversely, consuming whey protein around workouts supplies high-quality amino acids that stimulate muscle protein synthesis, leading to increased muscle over time (3).

Although both aid muscle growth, the mechanisms differ: creatine enhances strength and size by boosting exercise output, whereas whey protein does so by promoting protein synthesis.

Summary: Whey protein and creatine both support gains in muscle mass, but they achieve this through different physiological pathways.

Should you take them together?

Some have hypothesized that combining whey protein with creatine might produce effects beyond what each supplement delivers alone.

However, multiple studies suggest this is unlikely.

For example, a trial involving 42 middle-aged and older men found no extra training benefits from taking both whey protein and creatine compared with using either supplement by itself (5).

Similarly, a study of 18 resistance-trained women reported that over 8 weeks, those who consumed whey protein plus creatine showed no greater improvements in muscle mass or strength than those using whey alone (6).

These findings indicate there’s little evidence for extra benefit from stacking whey and creatine. That said, some people combine them purely for convenience (7).

There’s also no research suggesting taking creatine and whey protein together causes harm. It is generally considered safe to use them simultaneously.

Your choice to use whey protein, creatine, or both should align with your goals. If you’re a casual gym-goer aiming to maintain fitness, whey protein may be enough to aid muscle repair and growth.

For those focused on maximizing strength and muscle size, combining whey protein with creatine can be a sensible approach.

For more on interactions and timing between supplements, see this article on creatine and caffeine, which covers related considerations.

Summary: Studies generally show no extra muscle or strength gains from taking whey protein and creatine together versus each one separately. Either supplement alone will likely provide similar benefits.

The bottom line

Whey protein powder and creatine are widely used supplements that can both increase muscle mass and enhance exercise performance, though they do so through different mechanisms.

Combining them doesn’t appear to produce additional muscle or strength benefits beyond taking each independently.

Nonetheless, if you want to use both to support gains and performance in the gym or on the field, taking whey protein and creatine together is safe and can be practical.