Should I take creatine or protein? Creatine can boost athletic performance but protein is better to maintain muscle mass and lose weight

Creatine and protein are useful supplements for improving athletic performance, building muscle, and supporting recovery. Here's how they compare.

• Creatine and protein are supplements that can help with health and physical fitness.
• Protein is best for muscle building and weight loss.
• Creatine can improve performance and help with recovery.

Protein and creatine are two of the most popular supplements you can add to your diet, but the two aren't interchangeable. 

While protein is a macronutrient that helps build muscle tissue, creatine naturally occurs in the human body and helps increase muscle mass and boost athletic performance. 

Below a trainer and registered dietitian both share more about the benefits of protein and creatine from boosting performance to weight management and more.

Creatine vs protein

Although health gurus and companies like to market their products as the one and only solution to your problems, the truth is that both creatine and protein have their place.

"Athletes and muscle builders get the most benefit from using protein and creatine together," says Catherine Gervacio, registered dietitian and project manager with EasierChef. 

Personal trainer and founder of Trainer Josh Fitness, Josh Schlottman, agrees, saying that if you want to "maximize muscle growth, it's one of the best," additions to your regimen.

"Both help build muscle mass but they do so differently. Protein provides the building blocks for muscle tissue, while creatine increases water in muscle cells, reducing protein breakdown," Schlottman says.

Put another way: Creatine helps your muscles generate the energy they need to grow, while protein provides the raw materials. 

How they differ

Still, there are more benefits to these supplements than just getting Arnold-esque muscles. Let's dive into each benefit a little deeper.

Protein is best for muscle-building and weight loss

Protein is something your body needs no matter your fitness goals. 

However, if you're trying to build muscle or lose weight, a protein supplement might be your best friend. 

Here are just a few of the science-backed benefits of increasing your protein intake:

• As we age, we naturally lose our hard-earned muscles. But protein powder — particularly whey protein — can prevent age-related muscle loss and improve strength.
• One study found that participants who took 30 grams/day of whey protein had lower systolic blood pressure after 12 weeks compared to a control group. 
• Like Schlottman says, increasing how much protein you eat is a great way to suppress your appetite and eat fewer calories throughout the day. It can also boost your metabolism and help maintain muscle mass when the weight starts to fall off. 

Creatine is best for performance and recovery

Creatine has been studied extensively and has been found to help with athletic performance and muscle growth. 

So if you struggle to make it through your lifting routine, then this supplement could be the solution you seek.

Here are a few more of creatine's benefits:

• Muscles can only handle so much exertion on their own. Creatine provides the extra energy your cells need to keep going, allowing you to push through plateaus — especially during high-intensity exercise.
• While it may give a natural boost of energy, creatine also enhances muscle mass. By increasing the water content in your cells, creatine makes your muscles appear bigger and fuller due to water retention. In the long term, and with adequate training, creatine may also help increase lean muscle mass.

How much protein and creatine do I need?

The Recommended Dietary Allowance (RDA) for protein is 0.36 g of protein per pound of body weight. But if you're consuming it for weight loss or muscle building, recent studies suggest 0.7 g of protein per pound of body weight as a more ideal amount.

There are also plenty of online calculators — like this one — that can help you determine how much protein you need to be consuming based on your goals.

Creatine is a little different. There's no established recommended dose, but Gervacio says a dose of 2 to 5 g per day is plenty. 

And remember that while there are benefits to adding either creatine or protein to your diet, combining the two might be even better.

"Taking these two together has long been practiced," Gervacio says, adding that you typically want to have some creatine and protein about 30 minutes before an intense workout. 

Insider's takeaway

Protein and creatine are both beneficial supplements that may help you reach your fitness goals — whatever they may be. 

Creatine gives you the extra energy you need to power through your workouts and boosts athletic performance, while protein helps build and repair muscles for a more effective recovery. Muscle mass can also help maintain healthy bones and prevent falls.

So, if you intend to train hard and optimize your nutrition, supplements like protein or creatine may be a useful addition.