Food supplements are very much a part of the sports world. Many high-intensity endurance athletes are even tempted to consume any supplement that promises rapid, qualitative muscle mass and strength gains. If the articles published here and there on the web are anything to go by, creatine can achieve both these goals. These claims are quite well-founded.
However, not all athletes will benefit from taking creatine. This form of supplementation will only be relevant if you're involved in weight training or a high-intensity sport (field hockey, soccer or rugby, for example). As far as the proven effects of creatine are concerned, studies tend to prove that saturating your creatine reserves enables you to gain explosiveness during exercise, and therefore improve your physical performance.
To observe this result, you'll need to follow a real cure and respect the indicated dosage. In any case, creatine, when consumed sensibly and with no underlying health problems, appears to present no danger to health. You can therefore consume it with whey. It should be taken as part of a varied, balanced diet and regular, intense physical activity.
What is creatine?
The name of this dietary supplement may suggest that it's a protein powder like casein. However, this is not the case. Creatine is in fact a non-essential amino acid, most often artificially synthesized. Our bodies produce around 1g a day, and we also consume it when we eat meat. This substance is stored in our muscles for use when needed.
Like other substances in the body, notably glucose, creatine serves as an energy substrate (in the form of phosphocreatine). The body mobilizes this amino acid to provide energy in a very short space of time (usually less than 8 seconds). This enables short, high-intensity movements. Our creatine stocks thus determine muscular explosiveness.
In any case, there are several forms of creatine. The form offered as a dietary supplement is most often creatine monohydrate. However, you may also find creatine ethyl ester, or other chemical forms (performance and safety studies have only been carried out with creatine monohydrate).
These products come in the form of a whitish powder, but can also be packaged in tablet form. Either way, they provide the means to saturate your creatine reserves. Protéalpes takes a closer look at the subject in our dossier dedicated to the best creatine brands.
How effective is creatine intake?
Generally speaking, studies1 suggest that creatine intake is genuinely effective. Overall, the scientific and medical communities recognize creatine as a genuine ergogenic aid to performance.
Consumption of this dietary supplement enables athletes to withstand and perform in situations of short, intense effort. It also (indirectly) promotes muscular hypertrophy, making it useful for body-builders and high-intensity sports enthusiasts who want to take their performance to the next level.
It's important to note that the rapid weight gain (around 1 kg) associated with creatine intake is mainly due to slight water retention, which is normal and temporary.
Since the product improves muscular explosiveness rather than endurance, and leads to weight gain, it will not, a priori, be most suitable for endurance sports such as cycling (excluding sprint disciplines) or running.
However, this form of supplementation is far more complex than whey. Creatine must be taken as part of a cure (we do not recommend systematic long-term intake) and the recommended dose may vary from day to day, depending on the protocol chosen. During a course of treatment, the athlete will take creatine every day to saturate his or her muscle reserves.
In the case of supplementation, the question then arises of creatine dosage per day. As a general rule, athletes should take 5g of creatine 4 times a day for the first 5 days. This first stage is necessary to saturate reserves. Thereafter, the daily dose will be increased to 0.03 g/kg to maintain reserves.
It is also possible to consume between 3 and 5 g of creatine per day for around 4 weeks, without going through a loading dose. Specialists suggest that creatine consumption should not be continued for long periods (> one month). This dietary supplement will systematically lead to water retention, and potentially digestive problems, which can also be experienced by choosing a poor-quality whey.
It is recommended that creatine intake be divided into several daily doses.
Creatine interacts beneficially with insulin. It is therefore recommended to consume it with a source of carbohydrates. Ideally, creatine should be taken with a meal that includes an adequate amount of carbohydrates.
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A whey containing carbohydrates (like the classic Protéalpes whey range) is therefore a very interesting accompaniment.
Can creatine be taken with whey?
Like the whey plus spirulina combination, the whey and creatine mix should not be avoided. Both products are not dangerous and can, in principle, be consumed by anyone in good health and with no underlying kidney or liver disease.
Whey is rightly considered the best protein powder for athletes. It is derived from milk and supplies valuable nutrients (EAA, BCAA) to the muscles.
Although creatine is no longer extracted from biological animal matter (meat) and is now chemically synthesized, studies are reassuring that it presents no direct danger to health. Nor is there any evidence to suggest that the combination of whey and creatine is associated with adverse effects.
Please note: despite their benefits for building muscle mass, whey and creatine should not form the basis of your diet. They should also not be used by people suffering from kidney or liver disease. A high-protein diet will aggravate the symptoms of these conditions.
In any case, there are a few points to stress. First and foremost, you need to eat properly and train sufficiently. The diet must be varied and balanced to meet the body's needs and avoid unwanted weight gain.
Physical activity is essential to reap the benefits of whey and creatine. Without a suitable training program, you won't gain muscle mass, strength or power.
It is absolutely essential that these supplements are properly dosed. We have already indicated the recommended dose for creatine. In the case of whey, the athlete must look at his or her diet before dosing each shaker. It's then a question of keeping protein intake in mind to calculate the quantity of whey to consume. Remember that for mass gain, you should try to absorb between 1.8 and 2 g/kg/d of protein, without exceeding this dosage.
The whey-creatine duo only makes sense if you're looking to develop muscular strength and build muscle. This combination will not be useful if you're looking to improve your endurance. In this case, whey is more than sufficient for recovery after long training sessions or to optimize the effects of training. Take the equivalent of around twenty grams of protein after your sports session.
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As regards the question of when to take creatine, taking creatine before or after sport has little effect, since what really counts is taking it over time.
Should I take whey and creatine at the same time?
Even if whey and creatine have no bad interactions, you'll need to think about the right time to take these dietary supplements. Is it necessary to take a mixture of whey and creatine? Wouldn't it be more effective to take whey and creatine separately?
As such, there will be no negative interaction between creatine and whey, if you choose to take them at the same time. To optimize the effect of both supplements, it' s best to take creatine during or after a meal. On the other hand, you're more likely to reserve your whey shaker for the end of your workout. As it's a fast-assimilating protein, this product is more suited to post-workout intake.
That said, as with creatine intake for mass gain, the timing of protein intake is relatively free and can be modulated to suit individual schedules. The most important thing is the overall daily dosage, rather than the time of intake.
Frequently asked questions
What does science have to say about the side effects of creatine and whey?
Current scientific literature shows that creatine monohydrate and whey protein are generally well tolerated when consumed at recommended doses. With regard to creatine, theInternational Society of Sports Nutrition confirmed its safety in a major study in 2017. To date, no study has shown any negative effects when taking creatine over the long term, but it is still advisable to work in cures. Preconceived ideas about creatine 's impact on libido or potential hair loss stem from confusion between creatine and steroids.
Fears of kidney damage have been largely refuted in healthy people. Some users may experience minor digestive upset or slight water retention, particularly during the initial loading phase.
For whey, side effects are generally limited to digestive discomfort in lactose-sensitive individuals. It's important to note that product quality plays a crucial role - formulations containing numerous additives or sweeteners may cause more side effects. Long-term studies have identified no significant risk to kidney or liver health in individuals with no pre-existing pathologies.
What are the dietary and synthetic sources of creatine and protein?
Visit natural sources of creatine are mainly found in animal products, with the highest concentrations in red meat (4-5g/kg) and certain fish such as herring and salmon (3-4g/kg). However, cooking significantly reduces creatine content, making it difficult to obtain effective doses through diet alone. This is why many athletes turn to laboratory-synthesized creatine monohydrate supplements.
As for protein, complete food sources include meat, eggs, dairy products and legumes. Whey protein, extracted from whey during the cheese-making process, offers a complete amino acid profile with a high BCAA content. It has the advantage of rapid absorption, ideal for post-workout recovery. Vegetarians and vegans may prefer pea, rice or soy protein, although their nutritional profile is generally less optimal than animal sources.
Should I drink more water during spa treatments?
Yes, it is advisable to increase your water intake during a creatine cure. Creatine promotes water retention in muscle cells, which can lead to slight dehydration if water intake is inadequate.
Adequate hydration (at least 2-3 liters per day) also optimizes creatine absorption and efficacy, while reducing the risk of side effects such as cramps or digestive disorders. Drinking enough water is therefore essential to maximize the benefits of your supplementation and maintain optimal renal function.
