The Science Behind Creatine and Protein
What Creatine Is Made Of
Creatine is an amino acid derivative, not a protein itself, but it is often combined with protein powders to maximize training benefits. Your body produces creatine naturally in the liver and kidneys from the amino acids L-arginine, glycine, and L-methionine. However, the amounts produced endogenously are often insufficient for athletes seeking to maximize muscle strength and power.
To meet this demand, supplement manufacturers create synthetic creatine in a lab through a precise chemical process. The primary raw materials used to synthesize creatine monohydrate are:
- Sodium Sarcosinate: A sodium salt derived from the amino acid glycine.
- Cyanamide: A safe organic compound used as a key reactant.
These two ingredients are heated and pressurized in a reaction vessel to produce creatine crystals. The resulting liquid is then cooled, and the crystals are purified, dried, and milled into a very fine powder for optimal solubility and absorption. This process ensures the product is free from animal byproducts, making it vegan-friendly.
The Role of Protein in Your Shake
When you see a product labeled "protein creatine," it typically means that unflavored creatine monohydrate has been added to a standard protein powder, such as whey or a plant-based alternative. The protein component provides the essential and non-essential amino acids necessary for muscle repair and growth after exercise, while the creatine aids in energy production during high-intensity, short-duration activities.
Myprotein, for example, combines its highly-researched creatine monohydrate with its popular whey protein to offer a convenient, all-in-one formula. The protein source itself has its own distinct ingredients, such as milk or plant isolates, and undergoes a separate manufacturing process.
Comparison of Common Protein and Creatine Combinations
| Feature | Whey Protein + Creatine Monohydrate | Vegan Protein + Creatine Monohydrate |
|---|---|---|
| Protein Source | Milk-derived (isolate, concentrate) | Plant-based (soy, pea, hemp, rice) |
| Bioavailability | High, rapidly absorbed | Varies by source, generally slower |
| Digestion | Can cause issues for lactose intolerant individuals | Can be easier to digest for some |
| Suitable for Vegans | No | Yes |
| Taste Profile | Often creamy and mixes well | Can be earthy or gritty depending on source |
| Additional Nutrients | Often contains BCAA's naturally | May be fortified with vitamins/minerals |
The Manufacturing Process for a Combined Product
Creating a combined protein and creatine product involves two separate manufacturing streams that converge during the final blending stage.
- Protein Sourcing and Processing: The protein is extracted from its source (e.g., milk for whey, soybeans for soy protein) and processed into a powder. This can involve filtering (for isolates) and drying.
- Creatine Synthesis: The synthetic creatine is produced in a separate, controlled chemical process from its raw materials, sodium sarcosinate and cyanamide, to ensure maximum purity.
- Blending and Flavoring: The purified creatine powder and the processed protein powder are combined in the correct ratio. Flavoring agents, sweeteners (like sucralose), and any other additives are then introduced.
- Packaging and Quality Control: The finished blend is packaged and undergoes rigorous quality assurance testing to check for purity, potency, and contaminants.
Why Quality and Purity Matter
When selecting a supplement, the quality of the ingredients and the manufacturing process are paramount. Myprotein, like other reputable brands, uses highly pure creatine monohydrate, often filtered to a fine "200 mesh" consistency for better absorption. This is a crucial detail, as poor-quality milling can lead to gritty, poorly dissolving powder. Always check the ingredients list for additional components like bulking agents or flavorings to ensure you are getting exactly what you want. For further reading on creatine and its benefits, research from the National Institutes of Health provides an excellent, authoritative source.
Conclusion
To answer the question, "what is my protein creatine made of?" it's important to differentiate between the two core components. The creatine is a synthetically produced compound derived from non-animal chemical ingredients, making it vegan. The protein component, which is combined with the creatine, can be either whey (dairy-based) or a plant-based alternative. Both are manufactured separately and then blended, tested, and packaged together to create a single supplement aimed at enhancing athletic performance and supporting muscle growth. Understanding these components allows you to make an informed choice that aligns with your dietary needs and fitness goals.
