Creatine and Whey Protein
Each entry’s own grades, side by side. A grade says how strong the evidence is for one outcome — it does not rank one entry over the other.
Compound or practice
Creatine
The most-studied performance supplement in existence — and it quietly helps brains too.
Grade A5 graded outcomesrevised Jun 20, 2026
A hand-written entry in Prometheus's bundled library. Its grades are the entry's own reading of the evidence, not a peer-reviewed review.
Compound or practice
Whey Protein
The reference protein powder — fast, leucine-rich, and the easiest way to hit a daily target.
Grade A3 graded outcomesrevised Jul 10, 2026
A structured monograph in Prometheus's bundled library. Its grades are the monograph's own reading of the evidence, not a peer-reviewed review.
Graded in both
Outcomes are matched by name. Two entries can describe the same outcome in different words, so one listed further down may still be graded in the other.
No outcome has the same name in both entries. They may still overlap under different wording — read the two lists below.
Graded only in Creatine
- Strength / power output Moderate effectEvidence grade A
- Lean mass (with training) Moderate effectEvidence grade A
- Working memory Small effectEvidence grade B
- Sprint performance Small effectEvidence grade B
- Bone density Unclear effectEvidence grade C
Graded only in Whey Protein
- Muscle protein synthesis Moderate effectEvidence grade A
- Strength / lean mass (with training) Moderate effectEvidence grade A
- Satiety / fat loss Small effectEvidence grade B
Conditions
Only in Creatine
- Sarcopenia (age-related muscle loss) ImprovesEvidence grade B
- Depression May improveEvidence grade C
- Type 2 diabetes May improveEvidence grade C
- Chronic kidney disease No clear effectEvidence grade B
Only in Whey Protein
None.
What each entry says about the other
- Whey Protein’s entry · Works together: The classic post-workout pairing — same shaker.
- Whey Protein’s entry · Goes with: The classic post-workout pairing — same shaker.
Both columns are read from the entries as they stand in this library. A comparison is not advice to take either one, and it is no substitute for a clinician who knows the person.