Creatine vs protein powder: which workout supplement do you really need?

For years, workout supplements such as creatine and protein powder were the preserve of only the most devoted of gym-goers and bodybuilders.

But now they're increasingly mainstream. From midlife women tackling a first 5k to weekend walkers looking to protect their joints, more of us than ever are turning to supplements such as these for a little extra help.

As the supplement aisles at the supermarkets grow ever bigger, so does confusion over what you really need. If you only have space (or budget) for one in your cupboard, which should it be? 

The truth is that while both protein and creatine are good building blocks for a stronger body, they do quite different things. Protein acts as the raw material to repair your muscles, while creatine functions more like a battery for your cells. But that doesn't mean you need both (or either, necessarily!). It depends on your goals and circumstances. We explain how to decide below.

Protein powder for muscle recovery

What is it?The workout benefit: 

The link between protein and muscle repair and growth is firmly established, and health claims such as ‘protein contributes to a growth in muscle mass’ and ‘protein contributes to the maintenance of muscle mass’ are allowed in the UK.

The catch: body weight for active individuals).The verdict and  – see our independent expert reviews for our top picks and the best value options

Creatine for muscle fuel

What is it?

The body makes most of its own creatine. There are dietary sources, including seafood, meat, and poultry, but you'd need to eat quite a lot to get to the 'performance dose' supported by sports science of around 3-5g a day. 

The Workout Benefit:  The catch:The verdict:Get the full lowdown, including the potential benefits of creatine for mid-life muscle loss, in our guide to the 

So, should you opt for protein or creatine?

As the two supplements play different roles, whether you take both, one or neither is an individual choice dependent on many factors including your age and your health and fitness goals. 

Can only afford one and over 40? Consider creatine. It provides a performance and bone-density boost that's hard to get from diet alone.

Younger muscle builders: consider both

If your goal is to maximise muscle growth, you could benefit from both the energy to train at high intensity that creatine can assist with, as well as protein to help provide the raw materials needed to build the new tissue. 

The midlife trainer (age 40+): creatine

Oestrogen and testosterone levels drop in our 40s and 50s, making us more susceptible to muscle loss. Women also lose bone mass at a greater rate than men. 

When it comes to protecting muscle and bone, there’s solid evidence that creatine supplementation, when combined with resistance training, helps to build muscle mass. Creatine is therefore increasingly considered important by many experts at this age, particularly for women. 

If you lack protein in your diet: protein

While actual protein deficiency is incredibly rare, people on a restricted diet or who struggle for medical reasons to get enough might well consider protein shakes or drinks as a convenient source.

What about benefits beyond fitness?

. However, while research may seem promising, it's not there yet. There are no officially recognised or allowed claims in the UK for creatine for mental performance. – we explain what it's used for, the best types to take and our top picks

source https://www.which.co.uk/news/article/creatine-vs-protein-powder-which-workout-supplement-do-you-really-need-aoyPX1I0fD2l