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Creatine and Protein: the Most Recommended Supplement Stack

By Dr. Dana Lis

January 23, 2026

Seeking improved athletic or workout performance? Enhanced strength? More lean body mass or muscle support? Less body fat? Then you may want to consider the most commonly recommended “supplement stack” for today’s athlete: creatine and protein (typically whey protein).

Whether I’m advising NBA, Olympic or college athletes, creatine and protein are not just widely used but also are the most studied of so-called nutritional ergogenic aids. These aids include supplements and nutrients like creatine, protein, caffeine and electrolytes — which support performance, energy production, muscle function, hydration and more.

This combination of creatine and protein can improve strength, power, lean body mass, muscle recovery, performance and even healthy weight management. And this stack won’t bulk you up unless you’re training for that goal (see the “myth” section below).

Learn more about each of these supplements, how and when to use them, and the best ways to mix creatine and protein. As you will see, not only is it considered safe to use both of these supplements, it’s super beneficial.

The role that creatine can play

Creatine is a naturally occurring compound made from amino acids that’s found in small amounts in foods like red meat and fish and is also produced by the liver, kidneys, and pancreas. Stored mainly in the muscles and brain, it helps regenerate ATP — the body’s primary energy source for short, high-intensity efforts such as sprinting and weightlifting.

As one of the most researched sports supplements, creatine has been shown to increase muscle creatine stores, improve strength and exercise performance, support lean body mass and support muscles, and enhance recovery. Research has also linked creatine to cognitive benefits, including improved memory and alertness. While creatine is present in protein-rich foods, typical diets provide less than one gram per day — well below the clinically effective dose — and cooking can reduce creatine content, making supplementation especially beneficial, particularly for vegetarians and vegans who tend to have lower baseline levels.

Why we need protein

People need protein because it is essential for building, repairing and maintaining the body’s tissues and for keeping nearly every system in the body functioning properly. Protein supplies amino acids, which are the building blocks for muscles, skin, hair, nails, enzymes, hormones and immune cells. Without enough protein, the body struggles to repair tissue, maintain muscle mass, and produce key compounds needed for everyday health.

Protein also plays a critical role in metabolism, energy balance and satiety. It helps regulate blood sugar, supports a healthy immune response, and keeps you feeling full longer than carbohydrates or fats, which can aid in weight management. During growth, aging or physical training, protein needs increase because the body requires more raw materials to recover, adapt, and stay strong.

Whey protein is considered one of the most superior proteins because it is a complete, highly bioavailable protein that the body can digest and use very efficiently. It contains all nine essential amino acids in optimal ratios and is especially rich in leucine, the key amino acid that triggers muscle protein synthesis. This makes whey particularly effective for building and repairing muscle compared to many plant-based or lower-quality protein sources.

In addition, whey protein is rapidly absorbed, allowing amino acids to reach muscles quickly after exercise, which supports faster recovery.

Benefits of combining creatine and protein

Creatine and protein have had at least 20 years of research behind their efficacy for not just athletes, but the everyday person. And while they don’t necessarily exhibit a synergistic effect and operate on a different pathway, they feature similar end goals: helping your muscles adapt and get stronger, elevating overall performance.

Let’s explore some of the benefits of creatine and protein, noting that exercise plays a key role in achieving optimal results.

1. Increases lead body mass

Both creatine and whey protein powder have been shown to support increases in muscle strength and lead body mass when combined with resistance training — protein provides the building blocks for muscle repair and growth, while creatine supplies the energy needed to train harder and lift more.

2. Boosts muscle recovery

Research indicates that creatine monohydrate supports post-exercise muscle recovery and helps maximize the benefits of resistance training. A Journal of the International Society of Sports Nutrition study showed that participants taking creatine monohydrate had significantly better strength recovery and more muscle benefits than those on a placebo.

Whey protein aids muscle recovery by delivering fast-absorbing amino acids that help promote muscle health and strength during exercise. The essential amino acids, especially leucine, which plays a key role in triggering muscle protein synthesis — the process your body uses to rebuild and strengthen muscle fibers after training.

3. Enhances muscular endurance and energy

Creatine helps muscles store extra ATP, providing more readily available energy so you can train harder and sustain performance longer. Research shows creatine supplementation decreases fatigue and enhances performance for some forms of repetitive intense exercise.

Meanwhile, whey protein helps support glycogen levels, an important fuel source during exercise, and enhances the action of leptin, a hormone involved in energy balance. Because it’s easily digested and quickly absorbed, whey can be rapidly converted into energy to help support overall energy levels.

4. Assists with body mass recomposition and healthy weight management

Creatine and whey protein can impact body mass composition and healthy weight management. Creatine can help boost strength, power and training performance, allowing you to potentially complete more total work during workouts. An increased training volume can lead to more muscle over time and in the short term, a higher calorie burn, potentially resulting in body mass recomposition (more muscle).

Meanwhile, protein powders like Ancient Nutrition’s Whey Protein + Fat Loss can increase satiety by helping reduce stress-induced craving and by building strength while supporting muscle repair following exercise, while also aiding healthy weight management. In general, protein takes longer to digest than carbohydrates or fats, helping you feel fuller for longer and potentially reducing overall calorie intake.

Additionally, both whey protein and creatine helps promote strength and build lean body mass, especially during calorie restriction. Maintaining more muscle supports a higher metabolic rate.

5. Offers convenience and efficiency

Mixing creatine with protein powder before a workout is a convenient way to take both supplements at once, making it easier to stay consistent — especially for those with busy schedules.

Blending creatine into a protein shake can also help mask its taste and texture, making it more enjoyable to consume while ensuring you don’t miss out on the benefits of either supplement. (See more below about a new supplement that blends both creatine and protein into the same powder.)

Myths about taking creatine and protein

Both creatine and protein powders, in part, got their starts in the gyms used by bodybuilders, and that fact continues to color many people’s conception of each supplement.

Myth: Creatine and protein will bulk you up.

Fact: It's actually quite hard to put on lean mass. To do so, you have to do a lot of heavy weight training and eat a higher-calorie, high-protein diet simultaneously. Then you need a genetic assist as well. Most of us are not checking those boxes. A scoop of protein per day is not going to magically make muscle.

Myth: Too much creatine and protein is hard on the kidneys.

Fact: For healthy individuals, creatine and protein are not hard on the kidneys when taken at recommended amounts. While many people share this concern, it’s largely based on misunderstandings and outdated assumptions.

Extensive research shows that creatine supplementation does not damage kidney function in healthy people. Only massive doses can cause kidney problems. Meanwhile, higher protein intake does increase the kidneys’ workload slightly because they help process protein metabolism, but this is a normal, healthy adaptation.

Myth: Taking creatine and whey protein together might reduce absorption.

Fact: Nope. Both are absorbed through different pathways, and they're not competitive at all.

Best creatine and protein product?

Many people are looking for a protein powder that delivers more: more protein per scoop, multiple sources of protein, more functional benefits, that’s easier to digest, that’s sourced properly and without artificial additives or fillers. It’s why Ancient Nutrition created Multi Protein.

The Animal-Based protein powder combines five powerful protein sources (grass-fed whey, bone broth, A2/A2 milk protein, collagen peptides and colostrum) into one convenient scoop. Two versions (dark chocolate and vanilla bean) add creatine as well.

Unlike typical protein powders, Multi Protein supports not just muscle health and recovery but also joint health, skin quality and gut function. Meanwhile, creatine adds cognitive health as well as muscle strength benefits.

When to take creatine and protein (and how much)

The best time to take creatine is whenever you can take it consistently, because daily saturation of muscle creatine stores matters more than exact timing. That said, some timing strategies may offer small added benefits depending on your routine.

Many people prefer taking creatine post-workout, when muscles are more receptive to nutrient uptake, especially if it’s paired with protein (such as with Multi Protein) or carbohydrates. Others take it pre-workout for convenience, or with a meal on rest days. Research shows that 3–5 grams of creatine daily, taken consistently, is what truly drives results — timing differences are minor compared to regular use.

Similarly, many people choose to take whey protein after a workout, when muscles are primed for repair and growth. Whey is fast-digesting and rich in leucine, which helps kick-start muscle protein synthesis and support recovery.

A good general guideline is to consume 20–40 grams of protein after a workout, depending on body size, training intensity and overall protein needs. This range has been shown to effectively stimulate muscle protein synthesis and support muscle repair and recovery. (Multi Protein offers 26 grams of protein per serving.)

When I have athletes that are doing double sessions or need aggressive recovery, we will feed protein before, during and after a workout.

Best ways to mix creatine and protein

Here are some suggestions and practical tips for mixing creatine and protein in shakes and meals:

• Shakes: Mix creatine and protein powder with water, milk, or a dairy-free alternative for a quick and convenient option. For extra flavor and nutrients, blend in fruits like bananas or berries, and consider adding healthy fats such as ground flaxseed or Greek yogurt to boost satiety and creaminess.

• Smoothie bowls: Create a high-protein smoothie bowl by using Greek yogurt and Multi Protein powder as the base. Finish with toppings like granola, nuts, or seeds to add texture, flavor, and additional nutritional value.

• Mix with pancake batter or oats: Want a high-protein breakfast made easy. Simply substitute a scoop of Multi Protein for a half-cup of flour in your pancake batter, or add to your overnight oats recipe (such as coffee overnight oats).

• Pair with a sandwich for lunch: Make up a protein + creatine smoothie with frozen fruit, and have with your sandwich.

Conclusion

Yes, it’s safe — and often beneficial — to take creatine and protein together. Protein supplies the amino acids needed for muscle repair and growth, while creatine increases available energy for high-intensity training; research suggests that using them together can support greater strength and muscle gains than either alone, especially when combined post-workout for convenience and consistency.

Dr. Dana Lis is a globally recognized leader in the field of performance nutrition and a member of the Ancient Nutrition Wellness Roundtable (and a paid partner). As one of the few Registered Dietitians decorated with the renowned IOC Diploma in Sport Nutrition and a PhD. Currently, Dana heads into her seventh season as the Performance Nutrition Consultant for the Golden State Warriors. With nearly 20 years of experience, Dana has worked with Olympic and professional sports across various continents and a spectrum of disciplines. Dana continues to drive the nutrition field forward through mentorship, shaping best practices and challenging the status quo. This includes Performance Nutrition Professionals, which she launched with Jennifer Gibson, MS, RD, and which trains sport dietitians in the U.S.