Beware of protein spiking with amino acids—and yes, that includes creatine.
Understanding Protein Spiking
Protein spiking, sometimes called “amino spiking,” is a deceptive practice that some supplement companies use to inflate the protein content on their labels without actually increasing the true protein content.
Here’s how it works: When protein is tested for quality, it’s the nitrogen content that gets measured, which correlates to protein levels. Creatine, along with amino acids like taurine and glycine, provides a nitrogen source without actually being a complete protein.
This lets companies “spike” their products with non-protein ingredients, making it appear as though they’re delivering more protein than they actually are.
The Creatine Trap
Creatine monohydrate is a powerful and effective supplement for muscle strength and endurance.
It’s a great addition to your fitness regimen, but it has no business being part of your protein powder’s “total protein” count. Why? Because creatine is cheaper than quality protein sources like whey.
By adding creatine or other amino acids to their protein products, companies can reduce the actual amount of complete protein in the tub while still listing an inflated protein content. What you’re left with is a product that isn’t giving you as much high-quality, muscle-building protein as you think.
Other Amino Acids Don’t Make the Cut
Supplement companies often throw in ingredients like taurine or branched-chain amino acids (BCAAs) under the guise of adding extra benefits.
But these ingredients don’t contribute to muscle-building the way complete proteins do. And in many cases, they’re counting toward the total protein on the label, which means you’re paying for a product that doesn’t deliver the complete proteins you’re looking for.
It’s not a “bonus” to have BCAAs or creatine in your protein powder—it’s a way for companies to cut costs at your expense.
How to Spot Protein Spiking
When buying protein powder, always read the supplement facts panel closely.
Look for a product that lists only complete proteins like whey, casein, egg, or plant-based sources such as soy or hemp. If you see creatine, taurine, or even BCAAs in the mix, be cautious. These should be stand-alone supplements, not part of your protein powder’s protein count.
A quality protein powder is just that—a source of pure, complete proteins, not a concoction of other cheaper ingredients.
Don’t Be Fooled by Sneaky Labeling
Protein spiking is still a prevalent issue in the supplement industry.
Companies may now openly list “added” creatine or amino acids, framing them as beneficial extras. But in reality, these additions often reduce the actual amount of complete protein you’re getting per scoop. Don’t fall for it.
Choose protein powders with a straightforward ingredients list that delivers nothing but the protein your muscles need to grow and recover.
