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creatine, protein and collagen - whats the difference

Both creatine and protein powder are supplements for before or after you exercise. They help your muscles recover and boost your workout results. But, they work in slightly different ways and offer benefits to different folks. You must use them at the right time and in the right amounts for the best outcome.

Creatine is an amino acid that naturally occurs in your muscles. It gives energy for quick, intense workouts. Protein powder, though, helps people quickly get enough protein after exercise. Choose a protein that's rich in leucine, like whey protein, to aid in muscle recovery.

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Understanding the Fundamentals

Creatine is found in our muscles and helps make energy. You get it from eating red meat, fish, and supplements. When we do intense exercisecreatine turns into energy for muscle work. Many who work out hard use creatine supplements, usually creatine monohydrate.

Protein Powder: A Muscle-Building Powerhouse

Protein is important for making muscles. We can get it from meat, eggs, and dairy. Using protein powder helps easily increase our protein. This powder mixes well with liquids, can be put in cereals, and used in cooking. There are many types, like wheycasein, egg, soy, pea, hemp, and brown rice.

Collagen: The Skin and Joint Health Superhero

Collagen is key for keeping our skin and joints strong. It makes our skin stretchy and helps our joints move. Taking collagen can make scarsand stretch marks less visible. It's unlike creatine and protein powder, as it focuses on skin and joint health.

Creatine: Enhancing Physical Performance

Studies show creatine can boost lean muscle and how well you can push your body. It’s great for tough, short workouts. Athletes in some sports might find it helpful. For instance, it helps muscles bounce back after lifting heavy. It also boosts energy for quick exercises and speeds up recovery.

Boosting Muscle Strength and Mass

Taking creatine and doing strength exercises can make your muscles stronger and bigger. It does so by upping creatine levels in muscles, which helps make more ATP. ATP is like the body's main fuel for hard efforts. This extra supply of energy means you can do better in workouts, grow stronger, and have bigger muscles over time.

Increasing Exercise Capacity

Recovering from tired muscles is key to doing well in sports. Creatine seems to be the most helpful after you exercise, rather than before. It boosts an important muscle amino acid, which makes you perform better and get tired less quickly during intense activities.

Protein: Supporting Muscle Growth and Recovery

After a workout, some people take protein powder. They do this to help their muscles grow and recover. The powder they use is usually whey protein, which has a lot of leucineLeucine is a key amino acid for making proteins in the muscles. If you exercise often, you may need more protein. Adding protein powder to your diet could be helpful.

The Role of Leucine in Protein Synthesis

Leucine is vital for making proteins. It boosts the creation of new proteins. This is key for growing muscles and getting better after exercise. 

Whey protein is a good source of leucine. By taking it, you can help your body build more proteins. This leads to stronger muscles and faster recovery.

Optimising Protein Intake for Active Individuals

People who work out a lot might need up to 2 times more protein than usual. The normal protein amount is 0.8 g for each kilogram of your weight daily. For the best results after your workout, aim to eat or drink 20–25 g of protein. A single scoop of most protein powders has this much. Getting enough protein can help your muscles grow and recover. This means you'll get fitter and do better in your activities.

Creatine, Protein and Collagen - What's the Difference?

Creatineprotein, and collagen all have unique roles and benefits. Creatine boosts your physical performance and adds to your muscle strength and mass. Especially whey protein helps with muscle growth and after-exercise recoveryCollagen's focus is on skin and joint health. It makes your skin elastic, reduces scars and stretch marks, and helps muscles recover.

When picking which one to use, it's about looking at your fitness and wellness goals. Each choice depends on what you're aiming for.


Primary Functions

Key Benefits


Enhancing physical performance

Increasing muscle strength and mass


Supporting muscle growth and recovery

Promoting muscle development and repair


Maintaining skin and joint health

Improving skin elasticity, reducing scars and stretch marks, aiding muscle recovery

Combining Creatine and Collagen for Balanced Development

Creatine boosts protein building and improves muscle strengthCollagen helps muscles heal and is good for skin and joints. Together, they enhance both fitness and health, making workouts more effective.

Creatine for Muscle Power, Collagen for Recovery

Take creatine before exercising for a boost in energy. Use collagen after working out to help muscles recover. This timing allows the body to make the most out of each supplement's benefits.

Timing Your Supplements for Maximum Benefit

It's key to use creatine and collagen at the right times. Creatine gives energy before workouts. Collagen supports recovery after. This timinghelps you reach your fitness goals efficiently.

The Skinny on and Skin Health

Collagen is famous for boosting skin health. Taking collagen supplements can help reduce for some  the look of scars and stretch marks. It can help the skin heal and regenerate. When used with creams full of vitamins and antioxidants, it makes your skin heal faster.

Reducing Scars and Stretch Marks

Adding collagen to your daily routine can help make scars and stretch marks less noticeable. Collagen repairs your skin, fading and smoothing these blemishes over time.

Maintaining Skin Elasticity and Hydration

Collagen keeps your skin elastic and hydrated. As we get older, our bodies make less collagen. This leads to saggy skin and more wrinkles. But, taking collagen supplements can boost your skin's elasticity, making it look younger and feel smoother.

Identifying Your Fitness Goals

The first thing to do is figure out what you want. Do you want to get bigger and stronger? Or do you need to focus on recharging your skin and joints? Your goals will help you choose the best supplements for you.

Balancing Supplements with a Nutritious Diet

Supplements are great, but they can't do it all. You can’t outdo a bad diet with supplements. They should go with a healthy diet, not take its place. Make sure your diet is full of proteins, good carbs, and healthy fats, plus vitamins and minerals. A balanced mix of food and supplements is the key to success. This approach boosts both your physical power and overall health.

Fuelling Your Fitness Journey

Want to boost your exercise and fitness levels? You can use creatine, protein, and collagen to help. They support muscle growth, better performance, and your overall health in different ways. Knowing how each one helps lets you use them wisely for what you want to do.

Creatine boosts your power and muscles, making your workouts more effective. Protein, especially whey, helps your muscles grow and heal faster. Collagen is key for your skin and joints. It makes your skin more elastic, cuts down on scars, and helps muscles recover.

For the best results, mix these supplements with a good diet and regular exercise. By using creatine, protein, and collagen smartly, you can make your body work its best. This way, you heal fast, perform better, and feel good all the way on your fitness journey.

Want some help with your fitness journey? 

I work alongside a fab personal trainer - Mel Bartley from Mel Bartley fitness who can do tailored online personal training workouts for you and support your exercise goals. 

What to know how to work with me? 

Arrange a free strategy call to see how we can work together - visit


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Dr Milli Raizada

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If you would like to work with me, to help manage your migraines contact me today to see how my bespoke packages can help you become the best version of yourself.


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