Creatine vs. Protein Powder

Creatine vs. Protein Powder: Which Is Better?

Due to the benefits that creatine may offer, it’s not hard to see why there’s a connection between this supplement and bodybuilding. If you’re looking to gain muscle, you might be wondering if creatine or whey protein is better (or another type of protein powder)?

Both have been shown to have similar benefits in terms of supporting muscle growth, but whey protein is not always easy for many people to digest if they have a sensitivity to dairy. Creatine also seems to have some unique benefits, such as improving heart health and bone density. If you do choose whey protein, I recommend consuming organic whey protein from grass-fed cows.

Can creatine help you sexually? For example, does creatine boost testosterone, and is creatine good for sperm? According to research published in the International Journal of Fertility and Women’s Medicine: “The inverse relationship between creatine kinase level and sperm concentration and morphological forms suggests that creatine kinase levels can be a reliable marker for semen quality in subfertile men.”

The Best Creatine Supplement to Take

Many experts feel that pure creatine monohydrate is the best type to take, since it’s typically the least expensive and has been shown to be effective. If you can find micronized creatine monohydrate, it is a good option, since in this form tends to be easier to dissolve in liquid and potentially easier to digest.

Another type is creatine nitrate, which seems to have stronger effects than creatine monohydrate but does not appear to be any more effective or well-tolerated. Then there is creatine ethyl ester as well, which “is alleged to increase creatine bio-availability.” This type may be beneficial, but research has not confirmed it’s actually more bioavailable than creatine monohydrate.