It\u2019s hard to go online right now without seeing yet another reminder that you\u2019re not having enough protein in your diet to support muscle strength and recovery, especially if you\u2019re a woman over 50. But there is also an arsenal of commentary to suggest that you should be taking a creatine supplement for that same reason, too. As a result, you (and many others) are left wondering creatine vs. protein: Which is better for muscle strength and recovery?<\/p>\n
It\u2019s important to stress this upfront: It\u2019s best to consult with a healthcare provider before putting yourself on any kind of supplement. But there is data to support taking in plenty of protein and creatine, making it more than fair to be confused. <\/p>\n
Meet the experts<\/strong>: Kenton Fibel, M.D.,<\/a> primary care sports medicine specialist at Cedars-Sinai Orthopaedics in Los Angeles, CA; Albert Matheny, R.D., C.S.C.S<\/a>., a co-founder of SoHo Strength Lab<\/a>; Jillian Chaney, R.D.N.,<\/a> dietitian for the Anaheim Ducks; Steven K. Malin, Ph.D<\/a>., an associate professor and researcher in the Department of Kinesiology and Health at Rutgers Robert Wood Johnson Medical School<\/p>\n Each nutrient has its value, but is one better than the other for muscle strength and recovery? And is it OK to take them both or should you choose one over the other? We tapped sports medicine physicians and dietitians for more. <\/p>\n Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.<\/p>\n Benefits of creatine for muscle strength and recovery<\/strong><\/p>\n Creatine is a compound that\u2019s typically found in your muscles and brain, according to the Mayo Clinic<\/a>. Your body naturally makes creatine\u2014your liver, pancreas, and kidneys make about a gram of creatine a day. But you can also get creatine from eating seafood and meat, or through a creatine supplement. <\/p>\n Creatine helps to make energy for muscles, explains Albert Matheny, R.D., C.S.C.S<\/a>., a co-founder of SoHo Strength Lab<\/a>. It\u2019s especially helpful with short-term, power-based activities. \u201cCreatine can help with your muscle strength, but it can also help with your recovery,\u201d Matheny says. <\/p>\n Creatine is stored in your muscles as phosphocreatine, explains Steven K. Malin, Ph.D<\/a>., an associate professor and researcher in the Department of Kinesiology and Health at Rutgers Robert Wood Johnson Medical School. When your muscles contract, they break down adenosine triphosphate (ATP). But for your muscles to keep contracting, you need to keep having ATP at the ready, Malin says. <\/p>\n When creatine is converted to phosphocreatine, it can increase and store ATP in your muscles, giving you stores for when you need it, Malin says. (Creatine supplements can help increase those stores, he says.) <\/p>\n As a whole, creatine seems to help with high-power, strength-training moves to build muscle, Malin says. There is data to support this. A Current Developments in Nutrition<\/a> study published in February 2025 found that cyclists who took creatine had better sprint performance. And a 2022 scientific review published in the Journal of the International Society of Sports Nutrition<\/a> found that taking creatine helped to support performance in older adults.<\/p>\n Potential downsides to creatine<\/strong><\/p>\n Creatine is typically considered a safe supplement when you take it as recommended. It may cause some water retention, along with dehydration, bloating, diarrhea, stomach cramps, and muscle cramps, per Malin. (But these are often temporary.) Jillian Chaney, R.D.N.,<\/a> dietitian for the Anaheim Ducks, says you\u2019re more likely to have these side effects if you do what\u2019s called a “loading phase,” where you take higher amounts of creatine to start and then taper off. “If people take the recommended amount\u2014which is usually about 5 grams a day\u2014the bloating doesn\u2019t happen generally,” she says. <\/p>\n Creatine also may not be safe for people with kidney disease, Matheny says, so you\u2019ll want to consult with your healthcare provider before taking a creatine supplement. <\/p>\n Benefits of protein for muscle strength and recovery<\/strong><\/p>\n Protein is a crucial nutrient to build and repair muscle tissue, Matheny points out. You need amino acids, which are the building blocks of protein, for muscle health. \u201cProtein helps with recovery and strength,\u201d Matheny says. \u201cBut this also requires training. Typically, you\u2019re not going to see big changes if you just eat a bunch of protein.\u201d<\/p>\n Chaney points out that protein needs increase slightly as you age to lower the risk of muscle loss. “Your protein needs in general do increase\u2014that\u2019s important to know,” she says. <\/p>\n Of course, there\u2019s more than just your strong biceps to consider. Having enough protein (and muscle) can help you live a longer, healthier life. Case in point: One scientific analysis published in Annals of Internal Medicine<\/a> found that patients who had less muscle mass had more health complications, stayed in the hospital longer, and had lower survival rates compared to their more muscled counterparts. <\/p>\n Another study published in the American Journal of Clinical Nutrition<\/a> determined that taking in enough protein was linked to higher odds of healthy aging in midlife women. <\/p>\n Potential downsides to protein<\/strong><\/p>\n Given how filling protein is, it\u2019s hard to overdo it on this macronutrient from food, Matheny points out. But, when you take in more protein than your body needs, it\u2019s converted into fat and stored, leading to weight gain, he says. <\/p>\n With protein supplements, additives like sugar alcohols may cause digestive issues, Matheny says. If you have an allergy or intolerance to dairy, it\u2019s also important to choose a plant-based protein or you may end up with uncomfortable side effects or even health issues, Matheny points out. <\/p>\n Creatine vs. protein: Which is better for muscle strength and recovery? <\/strong><\/p>\n This is tricky. Your body benefits from both creatine and protein, and Matheny points out that you\u2019ll often find these together in nature. \u201cAnimal proteins like beef will contain creatine and protein,\u201d he points out. <\/p>\n Matheny also notes that these nutrients do different things in the body. \u201cIt\u2019s not comparing apples to apples\u2014it\u2019s apples to oranges,\u201d he says. \u201cYou should have some of each.\u201d Chaney agrees. “Both can be good,” she says. “You don\u2019t necessarily need to choose between them.” Matheny recommends doing what you can to get both creatine and protein in your diet and taking things from there. \u201cIf your diet is low in them, then I would suggest taking protein and creatine,\u201d he says. <\/p>\n Matheny points out that most people don\u2019t get enough protein. \u201cBecause protein is with creatine, and you\u2019re probably also not getting enough creatine, I think most people would benefit from creatine and protein supplements,\u201d he says. Matheny says that most women over 50 would be fine to have 3 to 5 grams of a creatine supplement a day, but it\u2019s best to consult with a healthcare professional first. For protein, Matheny says it\u2019s important to consider your intake from your diet and round things out from there. <\/p>\n
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