Both creatine and casein are safe supplements when taken in isolation, and there’s no current evidence to suggest that it’s harmful to take creatine and casein together.
In this article, we look at the benefits of creatine and casein and see if there are any further benefits of mixing these 2 compounds.
What Is Creatine?
Creatine is a natural organic acid that’s made in the body to help provide energy to cells, particularly muscle cells.
It’s naturally found in red meat and fish, and some people take creatine supplements to improve their performance.
Benefits of Creatine
Creatine Improves Athletic Performance
There are lots of studies which demonstrate creatine’s ability to improve physical performance.
In one of these studies, 8 ice-hockey players supplemented with creatine and 8 ice-hockey players took a placebo.
The results showed that those who took creatine had significantly more power in their sprinting.
Creatine Helps Increase Muscle Mass
A review of creatine supplementation concluded that creatine increases muscle hypertrophy (i.e. muscle growth) in all healthy young populations.
Some of the studies even showed that creatine increases muscle growth in untrained populations, suggesting that creatine was the direct cause of increased muscle mass.
Creatine Improves Cognitive Function
One of the lesser-known benefits of creatine is its ability to improve mental function.
In a study of older people, creatine improved the subjects’ memory and recall ability.
Creatine Helps Prevent Fatigue
Another physical benefit of creatine is that it can help reduce muscular fatigue.
For example, in one study, 15 people took either a placebo or 20g of creatine per day for 5 days before performing a cycle test.
Interestingly, those who took creatine had delayed onset of fatigue during the test.
What Is Casein?
Casein is the most abundant protein found in milk, accounting for 80% of milk’s total protein.
(With the other 20% coming from whey protein.)
Many people take casein supplements to increase their overall protein intake.
Benefits of Casein
Casein May Help Increase Fat Loss
It’s important to note that the only way to naturally lose fat is through a managed calorie deficit.
Casein can help in this regard as it’s a slow released protein, meaning it takes your body a while to digest it all.
Since protein is one of the most filling macronutrients, you can reduce your hunger levels by supplementing with casein which will result in a lower calorie intake.
Casein May Improve Dental Health
Like other dairy sources, casein may improve your dental health.
According to research, the calcium, phosphate, and hydroxide content of casein can help strengthen tooth enamel.
Casein Can Help You Build Muscle
It’s often recommended that you take casein before bed, since it’s a slow absorbing protein.
When you go to bed, your body releases human growth hormone, but this requires protein to synthesise.
So, by taking casein at night, you can help ensure your body has enough protein to increase growth hormone levels which help facilitate muscle growth.
Are There Any Benefits of Taking Creatine And Casein Together?
As there are currently no studies, it’s unclear whether taking creatine and casein together provides further benefits than taking them individually.
When Is The Best Time To Take Creatine And Casein Together?
Research shows that creatine is best taken after your workout for maximizing muscle and strength gains.
If you take creatine and casein supplements purely for muscle gain, then you should take them together after exercising for optimal results.
- There are no studies which suggest that it’s unsafe to take creatine and casein together.
- There’s limited evidence that mixing creatine and casein provides additional benefits than taking them in isolation.
Hope this helped!
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.