Creatine and whey together

Yes, you can take creatine and whey protein together, and for most people who train it's the easiest way to take both. They do different jobs: whey gives your muscles the protein to grow, and creatine helps them do more work in each session. Mixing them in one shake doesn't weaken either.

Here's how to combine them, how much of each to take, and what one shake gives you, using the figures from Fuel Sync's labels.

What creatine and whey each do

Creatine and whey help you build muscle in different ways, which is why they work well together.

• Whey protein supplies amino acids, including leucine, that your muscles use to repair and grow after training. Our whey gives 22 g of protein and 2.4 g of leucine per 30 g scoop.
• Creatine tops up your muscles' fast energy store, so you can do a little more in each heavy set or sprint. Over weeks, that extra work turns into more strength and muscle.

Whey works meal by meal: it counts towards your protein for the day. Creatine works by building up in your muscles over weeks, so it only works if you take it daily.

Does taking them together work better?

Taking creatine and whey together works at least as well as taking them separately, and some research suggests the pair beats either alone.

A 2001 study of 36 men training for six weeks found those taking whey and creatine together gained more lean mass than those taking whey alone. A 2006 study by Cribb and Hayes found that taking a protein, creatine and carbohydrate supplement close to training gave better results than taking it at other times of day.

Most of the benefit, though, comes from doing two useful things consistently. The shake is just the easiest way to remember both.

How much of each to take

Take 3 to 5 g of creatine every day, and enough whey to reach your daily protein target alongside food.

• Creatine: one scoop a day, training days and rest days. One 5 g scoop of our pure creatine gives 4,388 mg of creatine.
• Whey: one or two scoops a day, depending on how much protein you get from food. People who train usually aim for 1.4 to 2.0 g of protein per kg of body weight a day, according to the International Society of Sports Nutrition.

On rest days you might skip the whey if your meals cover your protein, but keep the creatine.

How to mix creatine with whey

Add one scoop of creatine to your normal whey shake and shake it as usual.

1. Put 400 ml of water or milk in your shaker.
2. Add one 30 g scoop of whey and one 5 g scoop of pure creatine.
3. Shake for 15 to 20 seconds and drink it within about an hour.

Most of Frixos's clients mix their creatine into their shake, because it makes it easier to remember.

Pure creatine is the one to use in a shake. It has no taste, so your whey tastes exactly the same. Our flavoured creatine has its own flavour, sweetener and taurine, and is made to drink on its own with 300 to 350 ml of water. The flavoured ones mix well in a shake too, though, and Frixos's own favourite is blackberry creatine in a banana whey shake.

Don't mix it the night before. Creatine slowly breaks down once it sits in liquid, so mix your shake fresh and drink it the same day.

When to take your creatine and whey shake

After training is a good default, and it's what most of Frixos's clients do, whenever they choose to train. Your muscles are ready for protein, and the few studies that compare timings lean slightly towards creatine close to the session.

If you train early and can't face a shake, take it with breakfast or later in the day. Taking creatine daily matters much more than the time.

Creatine with beef or vegan protein

Creatine works with any protein, not just whey.

• Beef protein isolate: add pure creatine to your beef shake. It has no taste, so your mango or pineapple shake tastes the same.
• Vegan protein: creatine is a good match for a plant-based diet. Plants contain almost no creatine, so vegans and vegetarians start with lower stores and often notice the biggest difference.

What it costs a day

Taking whey and creatine together costs about €1.40 a day with Fuel Sync's range:

• Whey protein 2 kg: €65 for 66 servings, about €0.98 a shake
• Pure creatine 300 g: €25 for 60 servings, about €0.42 a day

The two together come to €90, which clears free delivery across Cyprus (free over €79).

Common questions about creatine and whey

Can I mix creatine with whey protein in the same shake?

Yes. It's safe, and it doesn't reduce the effect of either. Use unflavoured creatine so your shake tastes the same.

Should I take creatine or whey if I can only afford one?

If your meals already give you enough protein, creatine adds more. If you struggle to eat enough protein, start with whey. Many people start with whey and add creatine later. Frixos finds most people see the biggest benefit from getting their protein intake up first.

Can I mix creatine with whey and milk?

Yes. Milk makes the shake creamier and adds protein. Use water if milk upsets your stomach.

Will creatine and whey make me gain weight?

Creatine adds 1 to 2 kg of water in your muscles in the first weeks. Whey only adds weight if it takes you over your daily calories. Over months, the gain you want is muscle.

Do I still need creatine on days I don't drink a shake?

Yes. Take your creatine scoop in water on those days. It works by building up, so it needs to be daily.

Get both

Start with whey protein in ten flavours and pure creatine to add to it. For the full routine, read how to take creatine.