Whey and creatine are frequently used by people who want to build muscle. Whey is a protein obtained from milk which is 90 percent or more protein. Whey is a "fast" protein due to its' quick digestion and absorption. Creatine is created in the body by amino acids, but is not an amino acid itself. Creatine is a nitrogen containing amine best used for high-intensity, short duration activity, according to the book "Nutrient Timing for Performance" by Heidi Skolnik, MS, CDN, FACSM.
Increase in Lean Tissue Mass
A benefit of taking creatine and whey together is for an increase in lean tissue mass. Lean tissue mass means there is a tiny percent of tissue that is fat and the rest is muscle. A study in the 2001 "International Journal of Sports Nutrition and Exercise Metabolism" led by researcher D. Burke assessed the effects of whey and creatine taken together for six weeks with resistance training in 36 healthy men versus a placebo versus a whey supplement alone. The men taking the whey and creatine supplement saw the most increase in lean tissue mass compared to the whey protein by itself. The amount given was 0.1 g/kg per day.
Muscular Strength
Muscle strength is increased with the use of creatine and whey protein. This was shown in the study by researcher Burke, as bench press strength and knee extension peak torque increased the most with creatine and whey combined. Another study showed an increase in muscle fiber with supplementation of creatine and whey protein compared to whey protein alone, explains researcher Alan Hayes from the Exercise Metabolism Unit in Victoria, Australia.
Power
Additional power and energy are benefits from taking creatine and whey protein according to the book "Nutrient Timing for Peak Performance" by Heidi Skolnik, MS, CDN, FASCM. A study led by Paul Cribb from the Exercise Metabolism Unit in Victoria, Australia indicated an increase in strength and power for a barbell squat, bench press and pulldown with the use of whey protein and creatine combined. The amount taken was 1.5 g/kg per day of a combination of 50 percent whey, 50 percent glucose, 0.1 g/kg of creatine for 10 weeks.
References
- "A Creatine-Protein-Carbohydrate- Supplement Enhances Responses to Resistance Training" ; Paul Cribb; 2007.
- "Nutrient Timing For Peak Performance"; Heidi Skolnik, MS, CDN, FACSM; 2010
- "International Journal of Sport Nutrition and Exercise Metabolism"; The Effect of Whey Protein Supplementation With and Without Creatine Monohydrate Combined With Resistance Training on Lean Tissue Mass and Muscle Strength; Burke, et al. 2001.
- "Effect of Whey Protein Isolate on Strength, Body Composition and Muscle Hypertrophy During Resistance Training" Alan Hayes; 2008.
Member Comments