What is better creatine or protein?

Estimated read time: 5,9 minutes.

Creatine and protein are the two substances most present in sports supplements , closely related to increasing muscle strength and power, as well as gaining muscle mass or post-workout recovery.

Each with its own characteristics and benefits, you are probably wondering which is better, creatine or protein , right?

Well, the answer is it depends , since the choice between creatine or protein should be based on the sporting objectives you want to achieve.

Aware of the doubts that exist, at Be Levels we are going to analyze the key differences between creatine and protein with the aim of helping you choose the most appropriate one according to the sporting goals you have set for yourself.

Creatine and protein: what are they?

Creatine

Creatine is a natural substance that the human body produces itself in the liver, kidneys and pancreas, stored mainly in the muscles and brain.

The main function of creatine in the body is the production of adenosine triphosphate (ATP) , which is the major source of energy for cells, which is quickly used when performing high-intensity, short-duration activities, such as weightlifting or sprinting.

Creatine helps regenerate ATP levels , allowing you to perform intense exercises for longer, reducing the risk of muscle fatigue.

Protein

Protein is an essential macronutrient that plays a key role in the growth and repair of body tissues , composed of chains of amino acids, which are the building blocks of proteins.

There are 20 different amino acids, and 9 of them are essential , meaning they must be obtained through diet or supplements, as the body cannot produce them naturally.

Protein sources can be from animal sources , such as meats, fish, eggs, and dairy products, or from plant sources , such as legumes, nuts, seeds, and whole grains.

Key differences between creatine and protein

Although both supplements are highly beneficial in the world of fitness and nutrition, protein and creatine perform different functions in the body , showing the following differences:

Chemical composition

Creatine

Creatine is a nitrogenous compound formed from three amino acids : arginine, glycine and methionine. It is stored primarily in the muscles and is used as a quick source of energy during high-intensity exercise.

Protein

Protein is composed of chains of amino acids , of which 20 are necessary for protein synthesis in the body and 9 are essential amino acids that must be obtained through the diet, being essential for the construction and repair of tissues.

Function in the body

Creatine

The main function of creatine is the production of ATP , the energy source used by cells during high-intensity, short-duration activities. Creatine helps increase work capacity during training , allowing you to perform more repetitions or lift more weight in the same period of time.

Protein

Among the many functions that protein has in the body, we highlight the building and repair of muscles, the production of enzymes and hormones, and the support of the immune system . It is essential for muscle growth and post-workout recovery.

Impact on physical performance

Creatine

It is especially effective in improving performance in explosive and short duration exercises , such as sprints, weightlifting and power sports.

Creatine supplements like Be Levels Creatine can significantly increase strength , which will translate into a significant improvement in athletic performance.

Protein

Although not a direct energy source like creatine, protein is critical for muscle growth and recovery . Adequate protein intake is crucial to maximizing the benefits of resistance training and promoting muscle development.

Supplementation and dosage

Creatine

Creatine is usually taken in powder form , and the recommended dosage is 3 to 5 grams daily , mixing it with water or any other liquid, at any time of the day, although it is recommended after training to maximize its absorption.

Protein

Protein can be obtained through diet or in the form of powdered supplements (such as whey, casein, or plant-based proteins). The recommended amount varies depending on your goals and activity level, but the recommended intake is generally between 1.2 and 2.2 grams of protein per kilogram of body weight.

At Be Levels we have Whey Isolated Protein , a whey protein isolate supplement of the highest quality and purity , perfect for complementing your daily diet, which will help you maintain muscle mass and improve metabolic function.

Absorption

Creatine

Creatine is rapidly absorbed by the gut and transported to the muscles , where it is stored. This rapid absorption allows its effects to be noticeable in a short period , especially if a loading phase is performed. Once creatine stores are saturated, continued supplementation helps maintain those levels over time.

Protein

Protein absorption varies depending on the type of source and its form . Whey proteins, for example, are digested quickly and can be utilized by the body in less than an hour. Casein proteins, on the other hand, are digested more slowly, providing a sustained supply of amino acids.

Recommended use

Creatine

Creatine is recommended to be taken before and after training , during periods of high intensity or stress, in case of deficiency.

Protein

Like creatine, it is recommended to take protein before and after training , as part of a balanced diet.

Side effects

Creatine

Creatine is generally completely safe for most people when taken in recommended doses . However, in some cases, it is possible to experience side effects such as gastrointestinal upset or water retention.

Protein

Excessive protein consumption can cause digestive problems and , in the most extreme cases, can affect kidney function in people with pre-existing diseases.

Benefits

Creatine

• Increased physical performance : Creatine supplementation has been shown to improve the ability to perform high-intensity exercises, increasing strength, power and overall performance.
• Muscle mass gains : Creatine helps increase water retention in muscle cells, which can help increase muscle size temporarily. Additionally, by allowing for more intense workouts, it promotes long-term muscle growth.
• Improved recovery : It can help reduce muscle damage and inflammation after exercise, thus speeding up the recovery process.

Protein

• Building and repairing tissues : Protein is crucial for repairing muscles, skin, organs, and other body tissues, especially after physical activity.
• Weight regulation : Proteins can help control appetite, as they generate a greater feeling of satiety compared to carbohydrates and fats, which is very useful for people who want to lose weight or maintain it.
• Increase muscle mass : Adequate protein intake is vital for athletes and sportspeople who perform strength training, as it promotes muscle growth and recovery.
• Immune system support : Proteins are critical for the production of antibodies and other immune system molecules, helping to fight infections and diseases.

As you can see, both creatine and protein are essential nutrients that can have a significant impact on physical performance and overall health . Creatine is especially useful for increasing energy and performance during high-intensity exercise, while protein is key for tissue growth, repair, and maintenance.

Of course, they can be taken together , which will allow you to improve both your athletic performance and your general well-being.