This Is What Happens When You Take Creatine + Whey Protein (15 studies)
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- Опубликовано: 1 апр 2023
- Creatine and whey protein are two of the most popular supplements used by athletes, bodybuilders, and fitness enthusiasts worldwide.
Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise.
Whey protein, on the other hand, is a protein source derived from milk that is known for its high bioavailability and fast digestion.
In this video, we explore exactly what happens when you supplement with creatine and whey protein together.
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References:
1. doi.org/10.1186/s12970-017-01...
2. pubmed.ncbi.nlm.nih.gov/12701...
3. doi.org/10.1123/ijsnem.13.2.198
4. doi.org/10.1519/1533-4287(200...
5. doi.org/10.1111/j.1600-0838.1...
6. doi.org/10.1186/1550-2783-4-6
7. doi.org/10.1111/1750-3841.12802
8. doi.org/10.1007/s00421-013-28...
9. doi.org/10.1016/j.exger.2018....
10. doi.org/10.1519/R-17695.1
11. doi.org/10.1016/j.appet.2012....
12. doi.org/10.1123/ijsnem.11.3.349
13. doi.org/10.1083/jcb.62.1.145
14. doi.org/10.1152/jappl.2001.91...
15. pubmed.ncbi.nlm.nih.gov/17957... 
Хобби
Playback speed 1.25. You're welcome
Psss 2x
Nobody has ever worried that much about me before.
Thanks 😂😂
Watch this in 1.5 speed. You will thank me.
Yeah, made the video better.
Thank you
Thanks 😂
Thanks
Maybe 1.25x 😉
I am 12 years old, been taking creatine for 20 years already. My mom had been taking it for 8 years before my birth. Best supplement period.
Lamo das funny
I also take 100g a day, I'm a beast
Pro Tip: I take 20g of creatine monohydrate, 14 desiccated liver tablets, 2g cryogenically frozen bee pollen, and 1/2 lb. of crushed alfalfa sprouts with my morning coffee enema. I personally prefer Duncan Donuts coffee (always with a little cream and sugar) and it must be at exactly 72 degrees to maximize the muscle building machinery. You see, 72 degrees tricks your body into releasing more IGF-1 factors and IGF-75 co-factors as your body is used to only having 98 degree substances delivered to this area, and this in turn really switches on your "muscle making machinery" like nothing else possibly can. This is the Weider "No Pain/No Gain" Principal at it's very finest....only the brave go here, butt it's worth it!
@@ubatooba8467 he was trolling how did you not see that
@@NikoGoKrazy I am clairvoyant....I saw that....and I saw him there punching the clown to his Flock of Seagulls albums too. If he knew jack squat, he'd know what I laid out was 100% on the money. Most everything in the magazines is conflicting and confusing. Additionally there's a lot of "12 Weeks to this..." & "12 Weeks to that..." programs that they know 12 weeks is where most people people give up b/c of the way the majority or the populations psychological make up is. There was about 10 years where they sold al the dummies on Waxy Maize. Geeze.....just take maltodextrin. Now it's gone? If it were so good.....where the helll did it go?
I am 458 years old I’ve been taking creating for 8 months never had this much energy before! Thanks guys!
Damn that’s sick
Thats old
Old as dirt, good for you though.
Wow a Quadracentarian
Ok Noah!! 🚣♂️
Well done! First video I found on this subject that shows the references of real studies. Super!
Your delivery is great. Easy to understand
Super video. I have taken these together for 8 months, with excellent results in terms of volume and mass gains. I’m 60. If you’re in your 20s or 30s, you’ll see even better results
53 and I agree. 👍
54 here and agree as well
Great video man. Super informative. Keep em coming 😎
Thanks for showing the data. I pause and read everything. It intrest me how the body really works. You bring it. Thanks.
I loved your video! You cleared up many doubts that I had about creatine.
very informative, I needed this for my fitness journey
Great video. Thanks
Great information. Thank you 👍👍👍👍👍👍👍👍
Clear and helpful as always, thanks guys!
Beautiful information! 💪👍
Keep up the fantastic work!👍👍👍
I’m a 52 yo woman and just started on creatine. I’ve already noticed I’m less sore the next day after doing strength training.
Hi, I'm probably misinterpreting your comment, but if you're sore every day after your workouts then you're working out too hard. Like maybe trying to progress too quickly. If so, then you're probably on the road towards developing an injury. I also suggest taking a close look at this --- en.wikipedia.org/wiki/Creatine
I was working out too hard for a time esp. given hormonal issues but now that I’ve moved away from HIIT type work outs and got some help with my hormones things have changed. I don’t take creatine daily, just on strength days along with electrolytes. I also check my kidney and liver function every 6 months.
Your knowledge Nailed it man❤
Dude's like a robot without any human emotion.
Great information Sir. Thank you.
I'm in my early 50s. Started doing creatine this year (3 months ago). Definitely noticing I got more "gas in the tank" at the gym, more than I should at this age. I'm sold!
Excellent video. Blessings.
great Vid learnt alot
Thanks for useful videos
I am creatine I've been taking 27 for a long time now, and I've bench pressed a notice in increase and power maximum, highly recommend
Been adding creatine to my protein shake for years. It’s great for slow absorption and the body wastes less.
You're a legend and a life saver
Great info
Great video ✌🏼
Very informative
I just got back on creatine about a month ago, but mixed it with my whey protein this morning after my training session. Great video and I look forward to more!
You look like my aunty.
Brah are you jacked?
Thanks for sharing your knowledge. I'm 50 and trying to get back a little of what I once had. It's a little tough because of bad joints and a old acl injury but I am making gains 💪. New sub. Oh the dude in blue is a trip. Education and humor is a nice touch 👌
just started again at 50 too after 25 years retirement. Not gonna lie - its hard LOL
Thank you so much ❤
Cool video bro 👌 great information.
Reminds me of the vitamins store employee . Very knowledgeable 😊
Good vid nice and clear. I've been on this duo and only this since I started working out around 10 weeks ago. The improvement in effort and strength is 1 thing but also the speed of growth is awesome 👌.
Can you combine protein powder with creatine? I just started working out 1 month ago and now I'm looking pretty lean . I had protein powder before , but for creatine it's new stuff to me .
@@BenSXD. yes absolutely. It's recommended even
Awesome mate😊
Excellent information. Creatine is definitely a must have supplement.
Thanks for that great video!
Truely practical,I finally understand what to di,will feedbacka after 30 days,I'm a 64 yy female with a bt of sarcopeni,abegan my kettlebell muscle and strenght recovery prgram so gettin more info on how accelerate regeneration.Very inteersting channel,Thanks a lot!
I'm 55. Even without creatine I'd been seeing gains. With creatine, I'm seeing more. The shit works.
I'm a 63 year young lady and I have been taking creatine on and off for over 10 years now. It does make a difference in my training sessions. I used to take a quality whey too, but recently stopped that because I discovered a protein powder called Nose to Tail, which is made from grassfed organs. I take that now, along with my creatine and I also did a lot of reserch on glycine and have added that too. I'm determied to live a healthy life and not develop sacropenia, etc. as I grow older.
How much glycine do you take? Do you mix it with the creatine and whey all in one?
Glycine is a component of Creatine, so not too sure if adding it will provide any further benefit.
😂 63 year young. That's cute! Keep up the good vibes young lady! 😘
lookin good!
NGL I can simp for ya!
Excellent, no BS, interesting and amusing video. I’ve been watching RUclips videos and considering Creatine and TMG supplements to go along with my workouts 3 x week. I’m 67. After getting “ the sleeve” I’ve lost 100lb in 8 mos and I already feel like I’m 30 y/o again. I want MORE. Have there been any reputable double-blind studies that show any risk of kidney damage short or long term?
I snore creatine every day before and after my work outs and it does miracles I went from benching 135 to 225 in 3 days
Thank you
Your channel is great, I am new to your channel. 👍
Put the video on 1.25 playback, thank me later
Since I bought a squat rack and adjust fitness bench for my home gym last month, I've been able to do a whole load of exercises that I would normally do at the gym. Couple this with taking 5g of creatine a day and my strength, energy, cognition, mental focus and recovery have increased massively. Ordered a kitchen scale so I can start wheying my food (see what I did there) and monitor my calorie and macro-nutrient intake. 1 month in and I am about 70% back to my pre-covid levels of bodyfat % and overall weight
what scale did you get? I find that every scale on Amazon seems to be same cheap junk under the hood from the same factory in China
I've been water fasting (no food) for 60days so far to get back to pre Covid 😉
Sweet! 🤘🏻
YEAHHH BUDDDYYY, DONT STOP
Thanks!
First person to watch this. Thanks guys
Wo this is a very amazing and superb video bro telling about this content of when we take both creatine +whey protein and you are doing a wonderful work for all of us and keep it up
I am 64 still take creatine and whey protein. Keep the videos on men over 50.
5 more years to go
4:47 is the time when he upgrades the video Information to another level❤
Informational video. Going to be supplementing with Whey Protein and Creatine together soon, and I find this video very helpful
Watch your sleep patterns before and after. My sleep is affected
Creatine also causes the muscle to increase water uptake, as well..... Interesting video. Thank you.
INTERESTING VIDEO 😮
Papo your the best!!
Boy Alpha killing it in the videos
Alby is to much ! il est génial ! super vidéos !
Best video ever
I take whey protein, creatine, and BCAAs after the gym, and load up on 5-6 mg of creatine before my workouts. Even on days that I don't workout, I take 1 serving of creatine as well as collagen peptides in my green tea and food. Its been a huge game changer in my workouts lately.
Take your 5-6 grams of BCAA's BEFORE your workout. It helps protect your muscles from catabolic loss by helping to keep cortisol levels down, and if your body wants to burn protein for muscle (it'll do that faster than it'll burn a fat cell) the BCAA's are there for protection. Another improtant strategy to keep cortisol down is to keep your lifts to no more than 60-70 minutes as cortisol levels skyrocket after an hour of lifting. Take an intra workout drink to further squash cortisol. I shoot for 20g protein + 60 grams of Maltodextrin or Dextrose. I actually use 1.5 scoops of Ultimate Nutrition Muscle Juice 2544 (Cookies N Creme) mixed with 20 oz of water and sip the whole time I'm in the gym. Keeps cortisol levels to a minimum. Hit your after W/O shake within 15 mins of being done...with vitamin....then have a full food meal 1 hour after that. ZMA is very benificial for recovery and quality sleep...and is dirt cheap. Minor tweaks, but you will feel this. Use Con-Crete creatine B4 your lift. You will be amazed how much better everything works together by getting this timing right. Peace.
This is awesome. I was telling people creatine is pre and whey is post but my buddy thinks I'm an idiot because I aim for lean muscle and not just show
I am 1 year old. I started taking creatine when I was in my mom’s belly and experienced drastic increase my kicking power.
Makes some good sense. Wondering if there are any potential side effects, short or long term, to be aware of. Would also be great to have references/links to the studies you mention for those that like more detailed analysis. Thanks.
CREATINE gave me kidney stones. look it up, thay all plug it as safe. But is know to effect kidneys
Personally creatine made me feel bloated and made me really thirsty. Other than that I can say it definitely helped my training sessions and gave me extra reps when it came to lifting heavy
@@kiloramirez9382 It makes sense since it's supposed to retain a lot more water. You need to increase your water intake by a lot, don't stay dehydrated, cheers.
I'm 52. Tried creatine for several months and then quit for awhile. After about 3 weeks off of it, I could really tell the difference. Instead of the consistent (but slow) gains I was making, I had to actually go down with my exercises in weight and number of reps. I'm sold
Im 55, Im curious as to if this combo helps with weight loss as well as building muscle?
How's your PROSTATE doing ?
@@agaragar21 creatine doesn't seem to bother me with that. However i never did the heavy creatine loading, just doing the 5ml daily (maybe that makes a difference? No idea, just know that creatine never bothered my urine flow)
For some reason, pea (no pun intended) protein gives me urine stream problems, but i have legume allergies (peanuts and soy), so maybe that's why it bothers me)
Facts,
I was on for 3 months once i came off from it. My stamina and strength decreased. My muscles didn't looked full and round like they were before when i was on creatine
When do you take creatine?
Jammin’ to the background music😂
This makes allot of sense, when I take both together, along with a testosterone supplement, my strength and energy levels are so much higher.
TRT?
Your videos are always so informative and good ! And I simply love the guy acting in the video 😂! Keep the good work up
i just started doing this im a week into mixing my creatine in with my protein shakes.. i saved this video so i can come back in a couple of months and report back the results...i just think its crazy how creatine and protein have this synergistic effect not sure if i believe the science but if i see results i would be pretty stoked.. i get a body scan in a few months and should see some kind of gains by then i hope
There has been creatine research for about 120 years now, No joke. The science is real and undisputed by anyone. And yes, what this man laid out here in the video is spot on. You'd have to read 100 BB magazines to assemble all the info theis man parlayed out for you here. I reommend watching this video at least 10X to try to fully understand it all. The info here is precisely accurate and comprehensively thorough. You can take it to the bank.
What were your results??
My arm size increased by an inch just by watching this video, I just started taking both of em couple of days ago
Remember, you need more then one study to start to understand the efficacy of anything. Study sample size is important too as well as who paid for and has commercial interest in the results.
Than*
I'm 36 and have just started adding hydrochloric acid to my creatine scoop post workout to topup my micros. My ATP levels are through the roof and my lifts have quintupled in a fraction of the muscle memory. Great video
Hydrochloric acid?? 😆
Normal playback speed is fine. Not sure why people keep having music playing in the background when they talk. I find it very annoying.
Been mixing both for over 6 months now, im 53.....most studies are done on older dadbod non exercise grandpas.
Brother can u suggest if Labrada turbo whey is good to go with ? Would love your reply.. 😊
Thoughts on CASEIN protein used in a shake before bed (last meal of the day) - about an hour - 2 before bed
Muscle Monsters Elite Green VS Muscle Monsters Maxed Out? I have been working out since the middle of July with Protein/Creatine Milkshakes and upping my calorie intake with healthier foods. I have noticed an improvement to strength and muscle growth. Not bad for the little time that I've been doing this. My question is this should I go with muscle monsters maxedout or muscle monsters elite greens?
Important question !
I take them both but I drink them separately since creatine is recommended to drink within water. I’m confused, is this video referring to the word together literally? As in drinking my whey and my creatine within the same bottle ? Or are you using the word together as in taking both at the same time throughout my day but not at the exact same time in one single drink ?
I'm 29
Haven't been taking creatine since the 1970's. I started eating whey protein whenever I'm not eating. I noticed an increase in my appetite but when I took creatine 72 weeks ago I noticed that I was taking it.
Excellent source for information. I mix creatine with protein powder every day.💪👍
Great video, thanks. I just ordered creatine in pill form today. Should i blend them with my protein powder or is it ok to take the pills followed by a shaker of protein?
Taking the pills by themselves is good and or with your shake. Don’t worry about blending them up in you protein.
I use Fortress Whey Protein at 60g a shake($22) and I take closer to 10g of creatine. I’m 53, 5-11 at 196lbs and 12% body fat. I also workout hard 6x(weights)a week. 5g of creatine is fine after the loading phase and I just use Equate Creatine Monohydrate ($28). I also workout in the am fasted and add collagen(skin and joints)(Equate $12 or Vita $22) to my whey protein shake. Creatine intake after workout and with my eggs/Turkey sausage/Oikos Plain Greek Yogurt. Hope this helps someone.
Dude....try the Con-Crete creatine 30 mins B4 your workout. It's freakin amazing! It's cheap, and it's on Wal-Marrts shelf next to your other supps your buying. You won't go back to monohydrate ever. Plus it's quite cheap even. I've used the 6 Star pre workout and simply added L-Arginine tabs to get my total Arginine up to 4 grams....plus I like 5-6 grams of BCAA's before lifting to combat muscle tear down and shore up unwanted cortisol....and keep lifts to no more than 60-70 mins. for the same reason. Everything you're doing is solid. Hope this helps.
I also workout in the AM fasted ,
So you drink your protein plus creatine after the workout?
Not creatine before workout?
Explain please….
@@Garnicajr1 yes. Research has shown that whey protein is easily absorbed and utilized quite efficiently by the body and I just take my creatine then as I view it as piggybacking on a already hungry and open system to process. If I’m not eating much red meat during a given week(always eat 6-8 eggs after working out and then shrimp/salmon/chicken/or beef for dinner)I’ll even go up to 10g of creatine instead of five since I’d typically get a solid dose from red meat.
OK, so um interested in this, but wouldn't you take creatine before the workout to help maximize you're workout? Or will the saturation of this carry over into your next workout?
Any side effects?
The whey protein I bought contains 3g of creatine, should I take 5g of creatine in addition or should I adjust it by flowing 2-3g?
creatine really helped with my heat intolerance, and the mental benefits were a added bonus that I needed more than I knew.
The mental benefits seem to only occur with much higher doses as far as I've seen in the studies. Not with the usual daily doses everyone is taking.
Havent took creatine or any supplements in years. After finding out you ave to keep taking it almost everyday i was like nah.
I do a very physical job and am starting creatine and whey protein isolate to aid in recovery and strength. I guess it doesn't matter when I take creatine, but when should I take protein and why?
Is creatine recommended before or after a workout?
so i can understand. combine the two after a workout? Or creatine pre-workiout and Whey post???
blue guys my favorite youtube actor ...hope he gets a youtube oscar
Can someone please let me know if there is a huge difference between taking creatine, compared to taking both
I think there is an Error in your Shredded-12 book.
I just bought it and I was reading it and I noticed that on page 21 it says:
Carbohydrates 1 Gram = 4kcal
Protein 1 Gram = 4kcal
Fats 1 Gram = 4kcal
I thought it was 9kcal for Fat and I've also seen 7kcal for Fat but it's not the same as Protein and Carbs.
exceellent
I take casein in the morning and before bed, and whey three times during the day, meaning I take protein shake five times a day. I haven't started with creatin yet. My question is if it gives an effect if I use it together with my morning protein (06:30)? I go to the gym at 12:00.
I'm a little concerned I am 58 y/o good health. I came back from vacation in Jan 195 lbs 5' 10" pus gut started fasting for 1-2.5 days. Now down to 180 lbs, I combined daily 5 grams of creatine, 1000 mg of electrolytes OMAD no whey protein only from foods is this good or bad for the kidneys?
I've been taking the two together post workout for about 6 months. My strength and stamina has definitely increased. I'm 55 and was struggling to hit that magic 100Kg (225). I'm now there :)
I am 36 & can’t bench 30kg what I am missing?
@@fahim454 muscle mass?
@@flipmanonline I don’t have much muscles , weight 75kg
@@fahim454 Just try benching 3 times a week. Day 1 4-6 reps 3 to 5 sets, day 2 you do 4 sets of 8-10 reps and day 3 you repeat day 1. Try to increase weight every next week or 2 weeks. You understand? And on rest days do some push ups. Not till failure. So like a few. My max is 50 or so push ups. I do sets of 10 so I wont fatigue.
@@flipmanonline thank you, I will try this mechanism & you think it might be related to my diet too?I am eating mostly clean , no junk food
so here the quick answer
if you take creatine and whey protein together your muscle mass and recovery gonna get a huge boost and its safe to take both supplyments at the same time
Would mass xxx and creatine be a good combo as well?
So should you take pre workout or post workout
Hi, your microphone is hard clipping on loud words, it created very unplesant distrotion, especially in good headphones. You should recude mic gain during recording and dont let sound signal reach 0 db. Ty.