Optimizing Gains: Should I Mix My Creatine With Protein?

With so many different supplements within the fitness industry, it can be difficult to understand which supplements can be taken together safely and which products shouldn’t be taken together. But with creatine and protein, you don’t have to worry about that…

You can definitely mix creatine with your protein shake. These two supplements won’t interfere with your body’s ability to digest, absorb, and use these ingredients when taken together, and you’ll have the added benefit of convenience.

So you can rest assured that you’ll be able to get all the benefits these two supplements can give you and your body.

Below, I’ll go over each of the benefits protein, and creatine can give you, how much creatine you should be taking with your protein shake, and some things you should keep in mind when mixing creatine and protein with different liquids.

So be sure to read the post below for a deeper dive into the topic of mixing creatine and protein powders.

Creatine And Protein Powder With Dumbbell

Should You Mix Your Creatine With Protein

You should absolutely mix your creatine with your protein powders. And I personally do this every day. Especially when using unflavored creatine monohydrate powder…

It would be best to mix creatine with protein to save you time and convenience. It’s a great way to get down unflavored creatine monohydrate powder and is an excellent fuel source to power your workouts in the gym.

One of the most popular creatine’s on the market is unflavored creatine monohydrate. This type of creatine is the most widely studied version of creatine. (1) And the unflavored version of this product is the most affordable type of creatine.

You can view my recommended creatine monohydrate here on Amazon.

Why pay more for flavored creatine when you can simply buy the unflavored powdered version and take it with your morning protein shake…

You get the benefits of both protein powder and creatine simultaneously, which can help you stay on track with your fitness goals.

Now, let’s talk about what those benefits are…

Benefits On Post It Note

Benefits Of Mixing Protein Powder And Creatine

These two supplements do two separate things in the body. You can think of protein powder as the building block to fuel muscle retention, growth, repair, and recovery within your body.

Yes, you can get all your protein intake from whole foods like chicken, steak, pork, fish, etc.

But protein powders really make hitting those macros convenient and a bit easier.

On the other hand, creatine can boost your performance in the gym. It’s widely known for its ability to give you a boost in muscle strength and endurance during your workouts.

Better workouts paired with a good diet and recovery are a recipe for progress.

That’s why these two supplements go hand in hand and complement each other very well…

Guy Posing Back Double Bicep

Protein Powder Benefits

Protein is the building block of anything fitness. In order for your muscles to grow, recover, and get stronger, you will need to fuel that process in the body.

And the only way to fuel that is by consuming enough protein so your body is able to perform those tasks…

That’s why the biggest benefits you’ll enjoy when consuming protein powder are:

  • Muscle Growth
  • Muscle Retention
  • Muscle Recovery

These are the three major benefits consuming protein powder will give you and your body. But to be able to enjoy these benefits, you will need to take protein powder while training properly, alongside a healthy diet and proper rest.

Man Deadlifting 3 Plates

Creatine Benefits

Creatine is already found naturally in many different meats, and your body produces this naturally as well. When you take creatine, it aids your body’s process of creating ATP. This is a fuel source your body uses when contracting your muscles.

This form of energy is mainly used during short, high-intensity exercises…

Creatine allows your body to produce more ATP at a faster pace, resulting in better performance in the gym. You can notice a slight increase in endurance and possibly strength thanks to this process.

Just keep in mind that the bulk of creatine is stored within the cells of your muscles…

You’ll need to go through a loading phase for a few days and keep taking creatine daily to take advantage of this supplement to its fullest effect.

Black Shaker Bottle

Why Mix Your Creatine And Protein Powder Together

There are several reasons why you may want to mix creatine with protein powder…

But the main reasons are going to be for taste, convenience, and consistency.

Below, I’ll talk about each of these reasons in greater detail…

Save Time And Convenience

Simply put, it’s just convenient to be able to take two supplements all at the same time. Since creatine and protein do not interfere with each other, they are great supplements to take together.

This makes it more convenient for you and can save you time from having to mix together a whole different drink.

Chef Tasting Ladle


Another reason is that it just tastes better. This is especially true if you’ve ordered unflavored creatine monohydrate powder. This powder is tasteless and can be hard to get down if you don’t mix it with something else.

You can obviously purchase creatine in a capsule form or a flavored version. But those supplements tend to cost more…

I’d suggest getting the unflavored version to get more for your money, and you can always just mix it with your protein to solve the taste issue.


Last but not least, taking these two supplements together can help with consistency.

It’s great to build a habit, especially when it comes to creatine. You’ll need to take it daily to make use of its full effects. A great way to stay on top of this is by creating a habit of mixing it with your protein shake.

I recommend having a pre-workout meal and using your creatine mixed with protein at that time. It’ll help build a great habit and also a good way to fuel your upcoming workout.

Milk Being Poured In Glass

Can You Put Creatine In Milk

If you want to learn more about this topic, then I suggest reading the post below:

Can you put creatine in milk with protein powder?

This post will teach you everything about that and a tip on how to deal with the mixability of this drink.

But the short answer is yes, you can absolutely mix the two together and get the benefit of both of the ingredients.

Final Thoughts On Mixing Creatine With Protein

And this wraps up my blog post about creatine and mixing it with your protein powder.

Now, you should understand that you can safely mix these two ingredients together. Your body will be able to utilize both, and they will not interfere with each other.

You should also understand that many people actually prefer mixing these two ingredients for the convenience, taste, and consistency it can provide them with.

I hope I was able to answer your question and that you found value in this post. If you have, all I asked you to do is please share this with someone else that you think may benefit from it as well!

Hopefully, I see you in another post!

Jordan Arenas

My name is Jordan Arenas and I am the owner and author of RFKN Fit. I created RFKN Fit to help others achieve their fitness goals. My mission is to share helpful workouts, nutrition tips, delicious recipes, tips on mindset, some motivation, and some good ol' gym humor with this blog of mine. Hope you enjoy!

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