Creatine Vs. Protein: Which Is Better, Post-workout, And More

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Medical News TodaySubscribeShould You Take Creatine or Protein After Workouts?

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Jessica Caporuscio, PharmD — Updated on February 6, 2026

What are they?
Benefits
Muscle gain
Dosage
Summary

Both creatine and protein powder are supplements that people can use before or after exercise. Both supplements may aid in muscle recovery and enhance exercise performance.

Protein and creatine have different functions and may benefit some people. However, for best results, people need to take the correct dosage at the right time.

Creatine, an amino acid derivative found mainly in muscles (and also present in small, steady amounts in the brain and other organs), provides energy for various cell functions. It is most beneficial for shorter, high intensity workouts.

Protein powder is an easy way to quickly consume enough protein after workouts. Taking leucine-rich protein, such as whey protein, after exercise can help muscle recovery.

Read more to learn about the differences between creatine and protein, their benefits, and which one to take after working out.

What are creatine and protein?

Creatine and protein powder are two supplements people can take to enhance exercise performance and recovery.

Creatine

Creatine is an amino acid derivative that is naturally present in muscles. The body makes it from the amino acids arginine, glycine, and methionine. Additionally, people can get it by eating red meat, fish, and taking supplements.

During high intensity exercise, creatine provides energy and produces adenosine triphosphate (ATP). ATP is an energy-storing compound found in all of the cells in the body. Its breakdown releases energy for various cell functions, such as muscle contractions.

Some people who do high intensity exercise choose to take creatine as a supplement. It comes in different forms, with creatine monohydrate being the most common.

In the nutritional supplement market, people can find other forms, including:

creatine citrate
creatine hydrochloride
creatine pyruvate
creatine malate
sodium creatine phosphate

Protein

Protein is a macronutrient that plays an important role in muscle growth and development. Most people consume their protein through food sources, such as:

meat
eggs
seafood
beans
peas
lentils
nuts
seeds
soy products

Supplements are an easy way to increase protein intake, but they are not a replacement for food sources. However, they are a convenient form of high quality protein, especially if a person has a busy schedule.

Protein supplements usually come in powder form. A person can mix the powder with water or milk to make a protein shake, blend it in smoothies or shakes, and add it to cereals and baked goods.

There are multiple types of protein powder, including:

whey
casein
egg

Plant-based types include:

soy
pea
hemp
brown rice

Benefits of creatine and protein powder

Many athletes use creatine supplements to enhance sports performance and aid exercise recovery. People can also use protein powder after workouts to promote muscle recovery.

Creatine

Research has shown that creatine can increase lean muscle mass and exercise capacity, which is a person’s maximum athletic ability. It works best when used with short, high intensity workouts.

Creatine can improve specific aspects of exercise, making it useful for athletes in certain sports. For example, it may improve power in anaerobic exercise and aid recovery after workouts.

Protein

Some people may also take protein powder after a workout to support muscle growth and recovery.

Research shows that taking a quick-digesting leucine-rich protein, such as whey protein, can optimize protein synthesis in working muscles. Leucine is an essential amino acid that is important for protein synthesis.

Experts suggest that people who exercise regularly have higher protein requirements. Therefore, people who participate in regular physical activity may benefit from supplementing their diet with protein powder.

Which should you take for muscle gain?

If your goal is to build muscle, protein is the most important supplement, because your body uses it to repair and grow muscles after exercise. Studies show that eating enough protein each day helps people gain more muscle when they lift weights.

Creatine, on the other hand, helps in a different way. It gives your muscles more energy during short, hard workouts, which can help you lift a little heavier or do more reps.

Over time, that extra effort can lead to small increases in muscle and strength. Research suggests that combining creatine with resistance training can slightly enhance muscle and strength gains, but it does not replace protein.

Because they do different jobs, many people take both protein and creatine. For timing, it doesn’t matter much whether you take protein or creatine before or after a workout. What matters most is getting enough protein and taking creatine consistently each day.

Dosage

Taking a low daily dose of creatine for 28–30 days may help increase the amount of this amino acid in muscles.

In a 2021 study, participants took 3 grams (g) of creatine every day for 28 days. The researchers report that this regimen improved exercise performance. Experts also demonstrated that taking 20 g of creatine for 5–7 days results in a similar increase in muscle creatine levels.

Other experts recommend a method called creatine loading, which involves starting with a larger dose for several days before reducing to a maintenance dose.

An example of this regimen is taking 20 g per day for a short time, followed by a 5 g dose for 28 to 30 days. Most experts advise splitting the larger 20 g dose into multiple smaller doses.

The 2025–2030 Dietary Guidelines for Americans recommend adults aim for about 1.2–1.6 grams of protein per kilogram of body weight per day, higher than the previous RDA of 0.8 g/kg/day. People who exercise regularly may need even more protein, around 1.5–2 times the old RDA, to support muscle repair and growth.

For optimal muscle protein synthesis after workouts, it is recommended to consume 20–25 grams of protein from food or a protein supplement.

Most commercial protein powders provide about this amount in a single scoop. The guidelines also emphasize including high quality protein at each meal from both animal and plant sources to support overall health and lean muscle mass.

Summary

Creatine and protein supplementation may provide specific benefits that support certain types of training. In clinical studies, creatine may help people who practice heavy-resistance training.

People who exercise regularly require more protein than the recommended dietary allowance suggests. Before a person begins taking supplements, it is advisable to contact a doctor or registered dietitian.

Nutrition / Diet
Sports Medicine / Fitness

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Anders JPV, et al. (2021). The effects of phosphocreatine disodium salts plus blueberry extract supplementation on muscular strength, power, and endurance.https://link.springer.com/article/10.1186/s12970-021-00456-y
Antonio J, et al. (2020). Effects of dietary protein on body composition in exercising individuals.https://pmc.ncbi.nlm.nih.gov/articles/PMC7353221/
Burke R, et al. (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review with meta-analysis.https://pubmed.ncbi.nlm.nih.gov/37432300/
Dietary guidelines for Americans. (2025).https://cdn.realfood.gov/DGA.pdf
Hall M, et al. (2021). Creatine supplementation: An update.https://journals.lww.com/acsm-csmr/Abstract/2021/07000/Creatine_Supplementation__An_Update.3.aspx
Jiaming Y, et al. (2021). Creatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trials.https://pubmed.ncbi.nlm.nih.gov/34472118/
Mănescu AM, et al. (2025). Nutritional supplements for muscle hypertrophy: Mechanisms and morphology-focused evidence.https://pubmed.ncbi.nlm.nih.gov/41305653/
Mielgo-Ayuso J, et al. (2019). Effects of creatine supplementation on athletic performance in soccer players: A systematic review and meta-analysis.https://www.mdpi.com/2072-6643/11/4/757
Pearson MG, et al. (2022). The impact of dietary protein supplementation on recovery from resistance exercise-induced muscle damage: A systematic review with meta-analysis.https://www.nature.com/articles/s41430-022-01250-y
Ribeiro F, et al. (2021). Timing of creatine supplementation around exercise: A real concern?https://pmc.ncbi.nlm.nih.gov/articles/PMC8401986/

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Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Jessica Caporuscio, PharmD — Updated on February 6, 2026

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Tag » What's Better Creatine Or Whey

Creatine Vs. Protein: Which Is Better, Post-workout, And More

What are creatine and protein?

Creatine

Protein

Benefits of creatine and protein powder

Creatine

Protein

Which should you take for muscle gain?

Dosage

Summary

How we reviewed this article:

Latest news

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