In resistance-trained adults performing structured strength training four days per week for eight weeks, supplementation with 48 grams of plant-based protein blend plus creatine monohydrate does not result in significantly greater increases in fat-free mass, fat mass, or percentage body fat compared to supplementation with whey protein, plant protein alone, or carbohydrate placebo.

When someone who already lifts weights regularly trains four days a week, their muscles are already maximally stimulated to grow and repair. Adding more protein or creatine does not make them grow more because the body has already reached its limit for how fast it can build muscle or burn fat under this training load. Creatine pulls water into muscle cells, but that does not lead to more muscle growth or less fat. The body uses all the protein it needs from any source to repair muscle, and extra protein or creatine does not push the system beyond its natural capacity.