Protein Powder vs. Creatine: Which Should You Take First?
If you’re new to fitness, supplements, or just curious, this ones for you! “Protein powder or creatine, which should I start with?”, you’re not alone. The supplement market is filled with options, and figuring out what’s worth your money can be confusing.
Protein and creatine are two of the most researched and popular fitness supplements, but they serve very different roles. So let's break it down.
What Is Protein Powder?
Protein powder - typically whey, casein, or plant-based - is a convenient way to help you increase your daily protein intake. Protein is made up of amino acids, the building blocks for muscle repair and growth. Your body uses these to rebuild muscle after a tough workout, aid recovery, and keep you feeling full and satiated.
Who Should Take It:
Anyone who struggles to meet their daily protein intake through whole food (like chicken, fish, and legumes) or wants a convenient way to boost their intake after training.
What Is Creatine?
Creatine monohydrate is a naturally occurring compound that your body produces and stores in your muscles. It plays a key role in the production of ATP (energy) during short, explosive movements. Perfect for heavy lifting, sprints, or high-intensity intervals.
Who Should Take It:
Anyone who wants to increase their power, explosive strength, and muscle mass.
Studies show it’s especially effective for resistance training, adding an average of 5–10% more strength and power output.
Protein vs. Creatine, What's the Difference?
Protein is a macronutrient, it's literal food for your muscles.
Your body needs it daily to repair and grow muscle.
Creatine is a supplement, it's a small molecule that assists your body’s ability to produce energy quickly.
How To Combine Both (Safely)
Protein first: If you’re a beginner and your diet isn’t meeting your daily protein needs, this should be your first priority. Protein supports recovery, muscle repair, and proper muscle growth. Without enough of it, adding creatine isn’t going to be nearly as effective.
Then consider adding creatine: Once you have your diet in check and you’re consistently training, adding 3–5 grams of creatine monohydrate per day can help you push past plateaus and maximize your gains.
Final Verdict: Which Should You Take First?
If you’re a beginner, start with protein powder. It’s the base of muscle repair and recovery. Once you have that dialed in, adding creatine monohydrate can give you an additional boost in your performance. If you want to kill two birds with one stone, starting both at the same time is extremely effective!
If you’re ready to maximize your results, check out our high-quality protein powders and creatine monohydrate. Formulated to help you perform at your best.