Why You Need Both Protein and Creatine
In both the clinic and the gym, I am constantly fielding the same question: "Should I take creatine or protein?"
It is understandable why people ask, but frankly, it is the wrong question. It’s a bit like asking a construction foreman, "Should we buy the bricks, or should we hire the bricklayers?" If your goal is to build a wall that lasts, you fundamentally need both.
For years, the industry has marketed both supplements under the generic umbrella of "muscle builders." However, the science presented at the Creatine Conference 2025 allows us to be much more precise in our approach. These compounds don't just "help you grow.” They operate on completely distinct biological assembly lines.
Here is the truth about the stack, and why understanding the nuance matters for your longevity.
The Hierarchy of Hypertrophy
If we want to age with strength and independence, our priority must be building and preserving muscle. To do that effectively, we need to respect the hierarchy of growth. I like to explain this using a simple analogy (one I’ve heard Dr. Scott Forbes use effectively):
The Cake: Resistance Training. This is the primary stimulus. Without the work, nothing happens.
The Icing: Protein. This is the fuel mix necessary for structural repair.
The Sprinkles: Creatine. This enhances the anabolic environment and protects what you’ve built.
You can eat icing all day, but without the cake, it’s just a mess. Conversely, you can have the cake, but without the icing, it’s dry and incomplete. Creatine is the accelerant that makes the whole system function more efficiently.
Protein: The "On" Switch (Anabolism)
Think of protein as your raw material. When you ingest high-quality protein, specifically amino acids like leucine, you flip a crucial biological switch known as mTOR.
This activation is what initiates Muscle Protein Synthesis (MPS). Effectively, you are laying down new bricks to build the wall.
Creatine: The Protector and The Crew (Anti-Catabolism)
Here is where science gets fascinating. Contrary to common gym lore, creatine does not appear to directly spike muscle protein synthesis in the same direct mechanism that protein does.
So, how does it drive hypertrophy? It works by playing defense and calling in reinforcements.
1. Anti-Catabolism: While protein is busy building the wall, creatine is working to prevent it from falling down. It actively reduces muscle protein breakdown and oxidation. Since net growth only happens when Synthesis > Breakdown, creatine tips that metabolic scale in your favor.
2. The Construction Crew (Satellite Cells):
In a pivotal study, researchers found that adding creatine to a strength training regimen significantly increased the number of satellite cells and myonuclei compared to protein supplementation alone. These are essentially muscle stem cells; they donate their nuclei to existing muscle fibers, providing the cellular machinery required to support further growth.
3. The General Contractor (IGF-1):
Creatine has been shown to increase intramuscular Insulin-like Growth Factor 1 (IGF-1) by nearly 78%.6 This hormone is the coordinator, managing the complex repair and growth process.
The Swell is the Signal
You will often hear skeptics dismiss creatine gains as "just water weight." They are missing the point entirely.
Creatine is an osmolyte. It pulls water into the muscle cell (intracellular), not just under the skin. This cellular swelling isn't merely cosmetic; it is a potent anabolic signal. The physical pressure against the cell membrane signals to the cell, "We are fully stocked, it is safe to grow," triggering essential survival and growth pathways.
The Verdict: Don't Choose, Combine.
If you are looking for the ultimate longevity tool, the magic happens in the combination.
Protein provides the bricks.
Creatine protects the wall and manages the construction crew.
The Stack: When you take them together, the insulin spike from the protein actually helps drive the creatine into the muscle cell.
Practical Takeaways
The Protocol: 3–5 grams of creatine monohydrate daily.
The Timing: Mix your creatine into your post-workout protein shake or your morning yogurt. You utilize the protein to spike uptake without needing to consume excess simple sugars.
The Mindset: Stop viewing them as interchangeable. Protein turns on synthesis; creatine turns down breakdown. You need both to seize the years.
We all rise together,
David Propst | DMS-C, MPAS, PA-C | Jenerise Blog Guest Writer
