I used to drink 5g of flavored creatine mono then one scoop of whey protein as a part of my post workout meal, but I decided to buy flavorless creatine mono this time. Is it ok if I put the creatine and protein powder in the same drink and mix them together? It seems pretty obvious that you can but I want to make sure it won't mess anything up.
01-02-2013, 02:53 PM #1
Is it ok to take creatine with whey protein?
01-02-2013, 03:08 PM #2
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01-02-2013, 03:56 PM #4
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First of all, it is fine to mix bulk flavorless creatine with any type of shake.
As for the comment about using when to spike insulin, that may be adequate for the purpose of maximizing muscle protein balance, but it won't achieve the goal associated with optimizing creatine uptake (which again, is only relevant during the brief loading phase for those who choose to load). Evidence shows that ingesting creatine with a large amount of glucose (95 g) will enhance creatine uptake. Science has shown that cutting that carb amount in half and adding some protein can also enhance creatine uptake (e.g., ingesting creatine with 50g of carbohydrate + 50 g of protein). So, this may be relevant for someone who is just starting out supplementing with creatine and wants to reach the saturation point as soon as possible. For those supplementing creatine and are at the maintenance phase, there is no benefit to trying to enhance uptake via any type of insulin "spike."
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