How to Mix Creatine With Protein Powder

Creatine and protein supplements may improve your athletic performance.

There are a number of nutritional supplements used by athletes and fitness enthusiasts use to improve strength, endurance and performance. Two of these supplements are creatine and protein. According to Mayo Clinic, creatine gained popularity in the 1990s as a natural way to enhance athletic performance and build lean body mass. Dr. Franco-Obregon stated in the "The Build Muscle & Gain Weight Fast Guide" that combining creatine with protein increases absorption of the creatine, and promotes new muscle protein production. Mixing your creatine supplement with a protein supplement can be done easily at home.

Things You'll Need

• 8 ounces of water or juice
• Drinking glass
• Creatine
• Protein powder
• Spoon

Instructions

1. Pour eight ounces of water or juice into a drinking glass. Add your protein powder. Most packages contain a standard serving size scoop. The package should also indicate the suggested amount but according to McKinley Health Center at University of Illinois at Urbana-Champaign, approximately 20 to 25 grams of protein per day of is consumed to see body composition and weight management benefits.

2. Add your creatine into your drinking glass. Most packages contain a standard serving size scoop.The package should indicated the appropriate amount. According to McKinley Health Center at University of Illinois at Urbana-Champaign, the appropriate amount to take is 20 to 25 grams per day (in five gram increments) each day for a week, and 3 to 5 grams per day to maintain.

3. Stir the ingredients together with your spoon. Continue stirring until the powders dissolve. Drink the glass of creatine and protein. Stir it again if the powder residue settles to the bottom of the glass before you finish.

Tips & Warnings

• Protein powders come in a several flavors including vanilla, chocolate, mocha and strawberry. Experiment with flavor combinations to find the one you enjoy the most.

• Do not exceed the recommended daily amount of creatine or protein without consulting a physician or nutritionist.

References

• Mayo Clinic: Creatine
• The Build Muscle & Gain Weight Fast Guide: Protein and Creatine: A Combination For Muscle Growth
• University of Illinois at Urbana-Champaign: McKinley Health Center, Creatine and Whey Protein Supplements