Swap Creatine for Extra Protein?

jovalleau
jovalleau Posts: 127 Member
in Fitness and Exercise
So I'm trying to find easy ways to up my protein intake. Two of my meals per day essentially come from protein shakes (check my diary if you wish). The shakes themselves don't have a lot of protein, but they have creatine in them, with which I've had good results. I add skim milk and oats for some extra protein and to increase satiety. This comes to about 54 grams of protein per meal.

The rest of my protein comes from peanut butter/oat snacks, chicken, beans, and whole grain rice or pasta.

Should I get a protein supplement that has more protein in it in lieu of creatine? I really want to start hitting my protein goals and coming below my carb goals.


Any recommendations would be welcome.

Replies

  • HelloDan
    HelloDan Posts: 712 Member
    I wouldn't swap them, as that makes little sense, unless you're not a creatine responder, or have a specific reason for dropping it?

    Assuming you are, the easiest way would be to buy JUST protein powders, and just creatine. Then you can up the protein intake without cutting out the creatine.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Creatine is zero calories, so it's not as if you're wasting calories on creatine or anything. I take a creatine monohydrate supplement that's just isolated creatine by itself. I rarely take any whey protein because I hit my 150g protein goal through whole foods, but occasionally I'll need to have a whey protein shake at the end of the day to hit my goal. When I do, I take Isopure Dutch Chocolate. It's 220 calories, 50g of protein, 3g of carbs, 0g of sugar, 1g of fat per serving, so it's almost pure isolated protein and tastes great. I'd recommend it
  • dbmata
    dbmata Posts: 12,950 Member
    Depends on what you're trying to do. Creatine and protein do two completely different things.
  • jovalleau
    jovalleau Posts: 127 Member
    Creatine is zero calories, so it's not as if you're wasting calories on creatine or anything. I take a creatine monohydrate supplement that's just isolated creatine by itself. I rarely take any whey protein because I hit my 150g protein goal through whole foods, but occasionally I'll need to have a whey protein shake at the end of the day to hit my goal. When I do, I take Isopure Dutch Chocolate. It's 220 calories, 50g of protein, 3g of carbs, 0g of sugar, 1g of fat per serving, so it's almost pure isolated protein and tastes great. I'd recommend it

    I was thinking about just buying a creatine supplement (pill form, not the drink as that does add calories) if it fit the budget, so to speak.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Creatine is zero calories, so it's not as if you're wasting calories on creatine or anything. I take a creatine monohydrate supplement that's just isolated creatine by itself. I rarely take any whey protein because I hit my 150g protein goal through whole foods, but occasionally I'll need to have a whey protein shake at the end of the day to hit my goal. When I do, I take Isopure Dutch Chocolate. It's 220 calories, 50g of protein, 3g of carbs, 0g of sugar, 1g of fat per serving, so it's almost pure isolated protein and tastes great. I'd recommend it

    I was thinking about just buying a creatine supplement (pill form, not the drink as that does add calories) if it fit the budget, so to speak.

    Do not buy creatine in the pill form, buy it in powder form, and make sure you buy creatine monohydrate. Anything in a pill is always going to be more expensive because it must be processed into a pill. Creatine monohydrate powder is relatively inexpensive, and you just have to mix it with water and drink it. Specifically creatine monohydrate is the most studied supplement out there, it is just as effective as every other form of creatine available, and of all the forms of creatine, it is the cheapest. Creatine monohydrate powder is also 0 calories
  • jovalleau
    jovalleau Posts: 127 Member
    Oh! Okay.

    I thought it either came in a pill, or the fruit punch variety, hehe.

    So if I buy it in plain powder form, I can just mix it in with my protein shake?
  • dbmata
    dbmata Posts: 12,950 Member
    I use this one.

    http://www.bodybuilding.com/store/opt/crea.html
  • AJ_G
    AJ_G Posts: 4,158 Member
    Oh! Okay.

    I thought it either came in a pill, or the fruit punch variety, hehe.

    So if I buy it in plain powder form, I can just mix it in with my protein shake?

    Yea, most people just mix it in with their protein shake, if they take one every day. Best place to buy it is probably bodybuilding.com, or allstarhealth.com. All star health is usually cheaper, and they have $5.95 flat rate shipping which is good. I use Optimum Nutrition micronized creatine monohydrate powder. I'd recommend it.
  • mndamon
    mndamon Posts: 549 Member
    Depends on what you're trying to do. Creatine and protein do two completely different things.

    ^^ This. Title had me head scratching.
  • MikeDasTrainer
    MikeDasTrainer Posts: 95
    What exactly is your goal? According to your diary you're over on protein each day by quite a bit. Also as stated before, don't buy creatine in a pill form it won't digest as well as the powder form.
  • lithezebra
    lithezebra Posts: 3,670 Member
    Isn't dietary creatine the link between eating red meat and heart disease?
  • AJ_G
    AJ_G Posts: 4,158 Member
    Isn't dietary creatine the link between eating red meat and heart disease?

    You're thinking of Carnitine, and don't get me started on red meat and heart disease...
  • lithezebra
    lithezebra Posts: 3,670 Member
    Isn't dietary creatine the link between eating red meat and heart disease?

    You're thinking of Carnitine, and don't get me started on red meat and heart disease...

    Thank you. You're right. I'm mixing up my c____tines. I'm not giving up cow, but I don't have anything against a study that lets saturated fat and cholesterol off the hook.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Isn't dietary creatine the link between eating red meat and heart disease?

    You're thinking of Carnitine, and don't get me started on red meat and heart disease...

    Thank you. You're right. I'm mixing up my c____tines. I'm not giving up cow, but I don't have anything against a study that lets saturated fat and cholesterol off the hook.

    http://www.westonaprice.org/blogs/cmasterjohn/2013/04/10/does-carnitine-from-red-meat-contribute-to-heart-disease-through-intestinal-bacterial-metabolism-to-tmao/

    This is a link to a critique of the study saying that Carnitine in red meat is the cause of heart disease, it's a pretty good critique. The real answer is, red meat and heart disease are only related through correlation, not causation. People who have diets high in red meat, do not eat enough fiber, and tend to be obese because of overconsumption of calories in general already When you statistically for these variables, red meat eaters do not have a higher risk of heart disease than anybody else...
  • BonaFideUK
    BonaFideUK Posts: 313 Member
    Creatine and Protein are entirely different things, used for entirely different purposes. Creatine does not have any calories the body uses anyway. It would make little sense to drop creatine to get more protein.
  • JNick77
    JNick77 Posts: 3,783 Member
    Isn't dietary creatine the link between eating red meat and heart disease?

    Yir trolling right?? LOL

    Basically what everybody else has said. Creatine is not an amino acid or part of any protein profile, creatine does not have any caloric value. If you need extra protein, re-evaluate your diet and try to squeeze in lean beef, eggs, or chicken. If you need a little more Whey to get there, then do that.
  • JNick77
    JNick77 Posts: 3,783 Member
    Isn't dietary creatine the link between eating red meat and heart disease?

    You're thinking of Carnitine, and don't get me started on red meat and heart disease...

    Thank you. You're right. I'm mixing up my c____tines. I'm not giving up cow, but I don't have anything against a study that lets saturated fat and cholesterol off the hook.



    References:

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    2. Garg, M L, Federation Of American Societies for Experimental Biology (FASEB) Journal, 1988, 2:4, "Meeting Abstracts,"American Oil Chemists Society Proceedings, May 1998, 7, Chicago, Il.

    3. Emken EA, Dietary linoleic acid acid influences desaturation and acylation of deuterium-labeled linoleic and linolenic acids in young adult males. Biochemical Biophysical Acta, Aug 4, 1994; 1213 (3) 277-278

    4. Kabara, J J, The Pharmacological Effects Of Lipids, The American Oil Chemists Society, Champaign, IL, 1978, 1-14. Cohen, L A, Journal of the National Cancer Institute, 1986, 77:43

    5. Cha, Y S and D S Sachan, Journal of the American College of Nutrition, Aug 1994 13 (4): 338-43, Nanji, A A, Gastroenterology, Aug 1995, 109 (2) 547-54

    6. USDA National Database Nutrient Database for Standard Reference.

    7. Conversations and mentorship with Dr Eric Serrano

    8. Conversations and interviews with Chris Masterjohn
  • jovalleau
    jovalleau Posts: 127 Member
    What exactly is your goal? According to your diary you're over on protein each day by quite a bit. Also as stated before, don't buy creatine in a pill form it won't digest as well as the powder form.

    Well, after logging my exercises, it usually shows I'm quite a bit below my protein goals (over on carbs mostly). Not sure if it looks different to other people, though.

    My overall goal isn't necessarily weight loss; I know that will happen with time. But I am aiming to lose fat and gain muscle, hence trying to get as much protein as possible (as well as the creatine) and through lifting *and* cardio.

    The thread title does seem a little odd now that I look at it.
  • jovalleau
    jovalleau Posts: 127 Member
    Creatine and Protein are entirely different things, used for entirely different purposes. Creatine does not have any calories the body uses anyway. It would make little sense to drop creatine to get more protein.

    IT wasn't necessarily for caloric content purposes, but really trying to get an "all-in-one" solution, so to speak, which is what I've been using.

    So I will probably just start getting the plain creatine powder and adding it into a protein shake that contains more protein.
  • jovalleau
    jovalleau Posts: 127 Member

    Basically what everybody else has said. Creatine is not an amino acid or part of any protein profile, creatine does not have any caloric value. If you need extra protein, re-evaluate your diet and try to squeeze in lean beef, eggs, or chicken. If you need a little more Whey to get there, then do that.

    At the end of the day, I often feel like I can't eat anymore, haha! I will have had two protein shakes, 6 eggs, chicken, beans, and whole grain rice.
  • Sycoholic
    Sycoholic Posts: 282 Member
    I wonder how much creatine you're supplementing as you really only need about 5grams a day for maintenance. I buy GNC Pro Performance creatine. I get the $8 bottle. You only use a rounded teaspoon of it. It's unflavored so I mix it in a glass of milk or protein shake. Also, remember that you need to consume it within 10 minutes of it getting wet or it breaks down. Monohydrate is still king and all the new styles will get you is broke ($$) as they cost a lot more. The creatine that comes with fruit punch flavor and 150-200 calories a scoop is loaded with sugar. The idea is it spikes your insulin post workout and helps deliver the creatine throughout your body faster.

    Now onto the protein.... I can't afford to eat all my protein in the form of steak, shrimp, fish, whatever, so I have to supplement with whey protein. Money is an issue so I often buy my protein from WalMart. Body Fortress and SixStar have 30g a scoop and about 170 calories. It tastes good and is relatively inexpensive. SixStar has the best tasting chocolate btw. SixStar also has Isolate for a few dollars more. I've used many different types of proteins, even high dollar ones, and find no difference with effectiveness with regards to recovery.
  • jovalleau
    jovalleau Posts: 127 Member
    I wonder how much creatine you're supplementing as you really only need about 5grams a day for maintenance. I buy GNC Pro Performance creatine. I get the $8 bottle. You only use a rounded teaspoon of it. It's unflavored so I mix it in a glass of milk or protein shake. Also, remember that you need to consume it within 10 minutes of it getting wet or it breaks down. Monohydrate is still king and all the new styles will get you is broke ($$) as they cost a lot more. The creatine that comes with fruit punch flavor and 150-200 calories a scoop is loaded with sugar. The idea is it spikes your insulin post workout and helps deliver the creatine throughout your body faster.

    Now onto the protein.... I can't afford to eat all my protein in the form of steak, shrimp, fish, whatever, so I have to supplement with whey protein. Money is an issue so I often buy my protein from WalMart. Body Fortress and SixStar have 30g a scoop and about 170 calories. It tastes good and is relatively inexpensive. SixStar has the best tasting chocolate btw. SixStar also has Isolate for a few dollars more. I've used many different types of proteins, even high dollar ones, and find no difference with effectiveness with regards to recovery.

    I think the mix I'm using now has about that much in it.

    That's the protein I use as well. Six Star, but I get it from Kroger or Rite Aid, as they usually have sales that make it less expensive than WalMart
  • james6998
    james6998 Posts: 743 Member
    Oh! Okay.

    I thought it either came in a pill, or the fruit punch variety, hehe.

    So if I buy it in plain powder form, I can just mix it in with my protein shake?

    Only mix creatine with water is all i have ever been told. I know personally it doesnt mix well with milk thats for sure.
  • jovalleau
    jovalleau Posts: 127 Member
    Oh! Okay.

    I thought it either came in a pill, or the fruit punch variety, hehe.

    So if I buy it in plain powder form, I can just mix it in with my protein shake?

    Only mix creatine with water is all i have ever been told. I know personally it doesnt mix well with milk thats for sure.

    If I get a shake that has more protein, I'll probably start using water, to cut down on some of the sugars from the milk.
  • BigJohnJ
    BigJohnJ Posts: 8
    How much protein you require is dependent upon your bodyweight and the purpose/goals of your training. For example, if your goal is maximum muscle growth then your target protein intake should be 1g to 1.5g per pound of bodyweight daily. This works out to approximately 2 times your RDA. If you have other goals for your training then your protein intake should be between 1 and 2 times your RDA. Ingesting more than twice your daily RDA will not help you in any way. This is a proven fact.

    The bulk of your protein should come from foods with the whey being used as support/supplement. With the price of protein supplements, I find it hard to believe that they are more expensive than real, nutritious protein rich foods. I'd check the math on that.

    Creatine is no substitute for protein. Completely different. If you can afford to also purchase Creatine, I would, instead, use that money to buy real protein rich foods. That would be the best use of your money, would be the best for your body and for your training.

    For more about the food/muscle growth connection including what to eat, when, recipes etc, check out: www.musclecookbook.com Knowledge is power.
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    BigJohn - just so you have some numbers, I bought a 10lb bag of ON whey protein that has 149 servings, each serving is 24 grams of protein. The cost, after shipping was right around 100 bucks, so about 75 cents a serving.
  • jovalleau
    jovalleau Posts: 127 Member
    How much protein you require is dependent upon your bodyweight and the purpose/goals of your training. For example, if your goal is maximum muscle growth then your target protein intake should be 1g to 1.5g per pound of bodyweight daily. This works out to approximately 2 times your RDA. If you have other goals for your training then your protein intake should be between 1 and 2 times your RDA. Ingesting more than twice your daily RDA will not help you in any way. This is a proven fact.

    The bulk of your protein should come from foods with the whey being used as support/supplement. With the price of protein supplements, I find it hard to believe that they are more expensive than real, nutritious protein rich foods. I'd check the math on that.

    Creatine is no substitute for protein. Completely different. If you can afford to also purchase Creatine, I would, instead, use that money to buy real protein rich foods. That would be the best use of your money, would be the best for your body and for your training.

    For more about the food/muscle growth connection including what to eat, when, recipes etc, check out: www.musclecookbook.com Knowledge is power.

    Thanks or the post and link!

    I get a lot of protein from chicken, whole grain rice and pasta, nuts, etc. Protein shakes are just so easy and tasty.

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