Is It Okay To Mix Creatine and Protein Powder?

“Can I mix creatine into my protein shake?”

That’s the question my client Ben (awesome guy, amazing photographer) asked me the other day.

Short answer? Yep. Totally fine.

Longer answer? It’s not just okay, it’s actually a smart, convenient move.

Let’s break it down and walk through what you should know about both supplements.

By the way… We’re Jonathan & Blakley, the owners of Digital Barbell. Our roots are in in-person training, but now we are helping people get in the best shape of their lives 100% online.

Since our business is online, we live, work, and travel in our Airstream with our two crazy dogs.

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Hey, We’re Jonathan & Blakley.

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What Is Creatine, and Why Should You Care?

If there’s one supplement that’s earned its place in your pantry, it’s creatine monohydrate.

This stuff is one of the most researched, proven, and affordable tools you can use to improve performance in the gym. There’s even some emerging evidence it may benefit cognitive function too. Bonus.

What Does Creatine Do?

Creatine helps your muscles regenerate ATP, which is the primary energy source your body uses during intense efforts. Think: the final reps of a tough squat set, or a heavy set of curls.

By improving how efficiently your muscles produce energy, creatine lets you push harder, recover faster, and ultimately build more muscle over time.

And no, creatine isn’t a steroid. It’s not illegal. It won’t make you “bloated” or turn you into the Hulk overnight. If anything, it helps your muscles retain water in a good way, making them look fuller and helping them perform better.

How To Take Creatine and How Much To Take

Simple. Just take 5 grams per day, every day. No need to cycle it, no need to "load" it unless you’re in a hurry. The real key is consistency.

👉 Here’s the one we buy: Creatine Monohydrate on Amazon

What’s The Deal With Protein Powder?

Protein powder isn’t a “special” supplement per se, it’s a convenience tool.

If you’re short on time, constantly on the go, or chronically under eating protein, a scoop of protein powder helps you hit your daily target without the fuss.

No, you don’t need to live off shakes. But they’re a lifesaver when life gets hectic.

If your goals include more visible muscle tone, preserving lean mass during fat loss, or avoiding the dreaded “skinny-fat” look, getting enough protein is non-negotiable, and a high-quality protein powder can make that job a lot easier.

What’s The Best Protein Powder To Get?

If you tolerate dairy, a whey isolate with ~25g of protein per serving and fewer than 150 calories is a solid option. You’ll also want to make sure it’s low in added carbs/fat and mixes well (nobody likes a clumpy shake).

👉 Here’s a whey protein I’ve used a ton over the years: Whey Protein on Amazon

Are You Plant-based? No problem. You can still get a solid protein-to-calorie ratio from a well-made plant-based powder, though, expect closer to 20g per serving.

👉 Here’s a vegetarian option we like: Vegan Protein on Amazon

So… Can You Mix Creatine with Protein Powder?

Yes, absolutely. They won’t cancel each other out.

In fact, combining them in one shake can actually make your life easier, especially if it helps you remember to take your creatine every day. That’s the biggest win.

There’s no need to stress about timing, either. Pre-workout, post-workout, mid-Netflix binge… it doesn’t matter. The key is daily consistency, not perfectly timing your supplements.

If you’re training hard and want to build strength, support muscle recovery, and not waste time on fluff or gimmicks, protein and creatine are two of the few supplements worth taking seriously.

Keep it simple. Stay consistent. Let the results do the talking.

Want to know how much protein we recommend for you and your goals? Download our free Calorie and Macro Calculator.

And if you’ve got supplement questions, feel free to reach out. I’m always happy to give you the no-BS, science-backed truth.

Jonathan