When it comes to improving athletic performance or gaining muscle mass, one of the most common questions is: creatine or protein? Both supplements are widely used in the fitness and nutrition world, but their functions within the body are very different. While protein focuses on repairing and building muscle tissue, creatine acts as a source of quick energy that boosts strength and performance.
Aware of the doubts surrounding this topic, at be levels we're going to explain the difference between creatine and protein , how each one works in the body, and which one is best suited to your goals.
Difference between creatine and protein
Although creatine and protein are often mentioned in the same context, they do not perform the same function nor do they have the same mechanism of action in the body.
Creatine is an organic compound made up of three amino acids (arginine, glycine, and methionine) that the body produces naturally and that can also be obtained through foods such as meat and fish. Its main function is to increase phosphocreatine stores in the muscles , which allows for the regeneration of ATP, the molecule responsible for providing energy during intense, short-duration exertion.
In other words, creatine acts as a "fast fuel" that improves strength, power, and the ability to perform more repetitions or lift heavier weights . Therefore, its use is especially recommended in high-intensity training, explosive sports, or weight training routines.
In contrast, protein is an essential macronutrient for the repair and growth of muscle tissue . After training, muscles suffer small micro-tears, and it is protein that provides the necessary amino acids to regenerate them, promoting recovery and an increase in lean muscle mass.
An excellent option for this is be levels whey isolated protein , an isolated whey protein with high biological value, low in fats and sugars, which provides fast and effective assimilation to optimize muscle recovery after training.
In summary:
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Creatine improves performance and strength.
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Protein helps repair and build muscle.
And yes, they complement each other, but they don't replace each other.
What is better for increasing muscle mass: creatine or protein?
If you want to build bigger muscles, you've probably wondered: what's better for increasing muscle mass, creatine or protein? The answer depends on several factors, but ideally, you should understand how each one works within the hypertrophy process.
For muscle to grow, it needs two things: stimulus and nutrients . Stimulus is achieved through training, and nutrients through a proper diet and correct supplementation.
In this sense, protein is essential , as it provides the amino acids the body uses to build new muscle fibers. Without enough protein, lean muscle mass cannot be built, no matter how intense the training routine.
On the other hand, creatine acts as a performance enhancer . It allows you to train with greater intensity, perform more repetitions, and maintain optimal energy levels during the most demanding exercises. This indirectly translates into greater muscle stimulation and, therefore, more potential for long-term growth.
Therefore, combining both may be the smartest strategy , since while protein rebuilds muscle, creatine allows you to train harder.
Taking both together, but at different times of the day (for example, creatine before or after training and protein after), is one of the most effective ways to improve both recovery and muscle development.
If you want to learn more about this topic, check out the following article on the be levels blog: What's better, creatine or protein? Here we analyze the advantages and differences of both supplements in more detail.
Which is better, protein or creatine?
The question of what is better, protein or creatine, does not have a single answer , as it will depend on the type of training, personal goals and the stage of development of each athlete.
If your goal is to increase muscle mass and improve recovery, protein is essential , as it helps repair damaged tissue, maintain lean mass, and prevent muscle loss, especially when training frequently or following a low-calorie diet.
If you're looking to gain strength, power, or performance, creatine will be your best ally . By increasing the availability of muscle energy, it allows you to train harder, lift heavier weights, and perform at your best in explosive exercises.
Ideally, you shouldn't choose between one or the other, but rather understand that they both work synergistically . Creatine enhances training, and protein builds results.
At be levels, we encourage you to combine creatine and whey isolated protein supplements to address the two key needs for physical progress: energy and recovery . While one enhances performance during training, the other focuses on building muscle afterward. Together, they form a perfect combination.
