Creatine with your protien

Nutrition Q&A [Moderated]
1

I have been listening to your podcasts during my commute. This morning, I was listening to “Questions and Answers Part 3/3”. I believe this is Episode 11, even though it is not labeled as such. Around minute 20-21, you were talking about protein supplement shakes. In summary, you said cheap ones require 2 scoops to drive muscle protein synthesis, because they do not have enough useful BCAAs, leucine in particular.

You then said “you shouldn’t take any protein that has creatine in it”. Is this because it is there is a problem with consuming them together, or is it that most protein shakes that have creatine in them are crappy for the reasons you mentioned. (they remove useful/expensive BCAAs, and add cheaper ones that you do not need, or use protein sources that do not have enough leucine, etc)

I purchased micronized creatine monohydrate, and add 5mg to my daily protein shake. Am I doing it wrong?

Thanks for all the great information you guys are contributing to the community. As a struggling novice, I really appreciate it!
Steve

2

Typically proteins that also include creatine in them have evidence of protein spiking, so I wouldn’t recommend them. I would take 5 grams (not mg) of creatine per day and you can take it with protein no problem.

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