Creatine vs. Whey Protein: Know the Difference!

Working out to reach your goals can be a tough cookie. Losing weight and building muscle without proper support is a long process and not necessarily a successful one.

You can easily find yourself at a dead-end, where, no matter how often you train and what you eat, you can’t seem to progress.

That’s where the supplements come in. There are popular for a reason; not only can they help you achieve your athletic goals. More importantly, they provide effective results that increase your motivation, enabling you to train longer and harder both mentally and physically.

Creatine and whey protein are one of the most popular supplements today. They help with the fat burn, weight loss, muscle building and increase muscle recovery.

They seem to have the same benefits; should you really take both to get the most out of your workouts? The answer may surprise you!

What are Creatine and Whey Protein?

Creatine and whey protein are both unique, but it would be wrong to say one is more effective than the other. In fact, they are both important since they benefit us in different ways. What’s more, for the best effects, many athletes and personal trainers recommend taking both of these together for maximum results.

Honestly, for many people, a choice of protein and creatine isn’t an either-or scenario. For best effects, you should stack up on both to boost muscle mass and improve athletic performance. Let’s have a look at why these two are important and why combining them provides the best results!

Creatine – How Does Whey Creatine Work?

Creatine is naturally produced in our muscles. It increases energy production during high-intensity workouts.

CreatineIn other words, it helps to enhance adenosine triphosphate (ATP) in the body, a compound that increases energy for muscles. When we supplement creatine, it helps to boost muscle mass, strength, and performance.

But it’s important to note that creatine is used very quickly by our bodies. The energy that it produces only lasts for about 10 seconds, so stacking on creatine enables you to get the most of your fitness training sessions at the gym.

Apart from that, creatine also draws water to the muscles.

That means it helps to maintain your muscles hydrated and increase protein synthesis. In other words, it helps you get bigger and stronger.

Many foods are rich in creatine, such as meat and dairy. However, getting enough creatine (5 grams) from food only is almost impractical. It’s also common for vegetarians and vegans to supplement with creatine.

The most common type of creatine is monohydrate, but there are many other types available.

Whey Protein – How Does Whey Protein Work?

This is one of the primary proteins in dairy. It’s a by-product of cheese production. This type of protein is considered to be of the highest quality. It’s a popular supplementation with bodybuilders and athletes.

Supplementing on whey protein can help increase muscle recovery and muscle mass. What’s more, this also means it can benefit you to improve strength and power. The recommended amount of whey protein for people to achieve their athletic goals is between 20 to 25grams.

Whey Protein

Working muscles need to recover to reach the best results, and whey protein powder can help you repair and replenish muscle protein. Taking the correct amount before or post workout increases the chances of success effectively.

Like creatine, whey protein powders also contains amino acids, but this type of protein contains all nine essential amino acids, such as BCAAs.

These acids help to sustain your muscles and prevent your body from using muscle protein for energy. In other words, it helps to repair the muscles and build new, even stronger muscle tissue.


Creatine is naturally found in our bodies and it helps to grow muscles, increase strength, and boost energy levels. Whey protein increases muscle mass and strength while repairing our muscles and sustaining them.

Creatine vs Whey: Which One Is Preferred For Muscle Gains?

Creatine vs Protein, both of these supplements promote muscle gain in a different way. So creatine isn’t necessarily better and vice versa.


  • Boosts energy levels by boosting ATP levels in the body
  • Enables you to work out harder and longer
  • Helps to increase muscle strength and power
  • Enhances muscle growth
  • Gives muscles a fuller look

Whey protein powders

  • Increases muscle growth
  • Helps to regenerate muscles and minimize their recovery time
  • Convenient protein source on the go
  • Helps to sustain muscle mass

To be honest with you, if you’re on a strict budget, I’d recommend you take creatine instead of protein for a simple reason. You can get creatine from foods, but it’s impossible to reach the recommended amount of 5 grams a day just through food.

On the other hand, you can easily meet the protein requirements with a healthy diet, so you can already achieve great results with a carefully designed meal plan and creatine supplements.

Creatine vs Whey Protein

But if you want to reach the best effects and get the most out of your workout, taking them together is the best option.


Creatine and whey protein both help to build muscle in their own specific way. It’s best to take them together but if you’re struggling with money, take creatine as you can’t get enough from it just by eating a balanced diet.

When to Take Creatine: The Best Time?

The best time to take creatine is before, during, or after exercise; you can pick when it works best for you. To get results, you’ll have to take it daily for at least four weeks.


Pick the time to take creatine that works for you best; timing isn’t that important as long as you take it regularly in the correct amount.

Is Creatine a Protein?

Creatine isn’t a protein, and it also works differently than protein. What’s more, creatine doesn’t contain any protein. It’s a natural compound that’s present in our bodies in small amounts.


Creatine isn’t a protein and it doesn’t contain any protein either.

Is Creatine or Protein Better After a Workout?

Research has shown that taking protein powdeer before or after a workout doesn’t have any influence on muscle strength or size. You’ll want to stack up on protein powder when you’re exercising to boost muscle recovery, and other benefits mentioned above, but it the time when you take it, isn’t important.

After a Workout

The same goes for creatine, but research has shown that it’s best to take it shortly before or shortly after a workout. But, another research confirmed that it makes no difference whether you take it before or after a workout.


According to research, it doesn’t matter when you take either of these supplements. You can choose the time that works for you best, either before or after a workout.

Any Supplement Advice?

Before you leave, let’s say a few words about the supplements available on the market today. You can exercise and eat a balanced diet, but supplements play an important role in any athlete’s life, especially if you want to build muscles, grow bigger, and stay healthy at the same time.

As a personal trainer, I’ve tested and tried dozens of products; some completely blew me away, and I keep recommending them to my clients; others never made it past the trial period.

Transparent Labs Creatine HMBIt’s important to know that there are many different options available, but not all are created equal. Many supplements contain ingredients that are either fillers or cause side effects.

As a professional trainer, I know that both fillers (especially when you’re counting the calories of everything you eat) and side effects are unwanted and represent an obstacle on your way to success.

What I’m telling you now, I also always explain to my clients: if you consume trash, you can’t expect to reap results and stay healthy. Once they realized how important high-quality supplements really are, they keep asking for recommendations, and we even started testing a few products together.

What works for me won’t necessarily work for you, but there has been one supplement that we discovered to be the most helpful for the widest audience.

The one supplement I keep advising my clients is based on science-backed claims and ingredients with clinically effective dosages that provide excellent support for anyone who’s looking for high-quality creatine.

Transparent Labs and their Creatine HMB is a clean and pure supplement without any fillers, artificial ingredients, harmful additives, proprietary blends, and ingredients that would cause any side effects.

This creatine is science-based, coming from a respected and trusted brand that knows its products and demands of its users very well.

We’ve put this supplement to the test dozens of times, and it’s proved its effectiveness every time. It’s changed the way me and my clients think about a workout, and these are the results you can expect within a couple of weeks, based on our experience:

  • Boosts strength and power
  • Increases endurance
  • Promotes fat burning process
  • Prevents any lean muscle loss

They base their formula on creatine monohydrate, HMB, and Bioperine. The flavoured option also contains blue raspberry flavor, citric and malic acid, and stevia.

Creatine HMBCreatine monohydrate, in combination with HMB, increases lean mass and strength. The creatine used is from Creapure, the purest source of creatine available for maximum effects.

HMB creatine has been shown to increase strength and muscle mass and reduce fat.

Bioperine is a black pepper extract, which helps to increase the absorption of the supplement.

Apart from that, the product dissolves well, which is an advantage, and a blue raspberry flavor is a great option if that’s something you’re into.

I’m not a fan and prefer an unflavoured option, but the flavored kind of reminds of a Gatorade. It’s drinkable, and it mixes easily with any drink.

In any case, you’ll be drinking a clean product and won’t cause any damage to your body with harmful ingredients. I was first drawn to Transparent Labs because of their transparency, and I’m glad to try them.

Keep in mind though that you have to stay hydrated when supplementing on creatine. And for best effects, take this supplement 30 minutes following your workout.


Stick to high-quality supplements to reap the best results while staying healthy, getting stronger, and fulfilling your athletic goals. One of the best supplements available is Creatine HMB, which I recommend to my clients regularly. It’s a no-nonsense supplement that delivers effective and visible results every time.

Final Words on Whey Vs. Creatine

Creatine and protein and two popular supplements that people take when they want to build muscle, boost athletic performance, and increase energy levels.

Many people believe they should take one of the other when these two are best taken together; at least that’s what many professional athletes do.

After all, creatine increases ATP levels in the body, provides muscles with enough energy to keep going, and helps to build muscle strength, power, and mass with regular use.

Whey protein powder contains all nine essential amino acid profile, and while it helps to build muscle, it also shortens muscle recovery time, enabling you to train regularly without losing lean muscle.

While it’s best to combine both, there is one of these I’d recommend for all want to pick one over the other. The trick is that you can get a decent amount of protein from food. All you have to do is plan your menu carefully to include as much quality food as you can.

On the other hand, while creatine is naturally found in our bodies and you could theoretically get it from nutrition (food), you’d need to eat a lot of steaks to fulfill the 5-gram creatine requirement a day. So, I’d recommend taking creatine as a supplement if you have to pick one of these options.

the 5-gram creatine

There are many creatine products available, and some are very effective, but many are loaded with ingredients that aren’t beneficial for people who want to live healthily and lose weight.

Make sure to double-check the label and the brand’s transparency policy before you start supplementing their products. It took me a long time to discover high-quality brands, and I wouldn’t change them for any other as the results were actually real without the nasty side effects.

If I had to choose one, I’d go for Transparent Labs and their Creatine HMB because it’s a pure and clean product without any harmful and useless fillers. The supplement is spot on; designed with clinically-based ingredients, it’s something me and my clients normally keep in the kitchen.

The great thing about this supplement is that the unflavored version contains only 3 ingredients, and it grows muscle mass effectively with regular use. Keep hydrated when taking this, and it will increase strength and power, all the while helping you burn excess fat.

It’s one of a kind supplement that’s a great alternative for all who’ve given up on creatine supplements that were loaded with crap and ineffective proprietary blends.