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How beneficial is creatine with whey powder?

Posted October 23, 2007 at 09:00 AM by Mark Scott

Section: His Fitness, His Nutrition, Supplements

Some individuals who are heavily involved in muscle building like to take creatine powder as a way of helping them add additional muscle mass to their frame.

While creatine in itself will not just simply put on muscle without you having to put in the work, studies have shown that given the right set of circumstances, it can be an effective aid to your training.

A recent study done out of the University of Oklahoma recently looked at how different protein sources along with creatine would affect an individual after a twelve week period of resistance training.

The set-up of the study was for forty-nine individuals to participate in 12 weeks of resistance training, along with either supplementing their diet with a control protein, protein taken with colostrum, protein taken with creatine, or colostrum taken with creatine (colostrum being a milk protein).  All of these supplements were of the same calorie level and would provide 60 additional grams per day of protein. 

At the onset, week eight and then week twelve the subjects were weighed, body composition was determined and they performed a one-rep max test for the bench and leg press.  They also had a 30 second anaerobic sprint capacity done, which would measure their ability to perform at very high intensities.

The outcome of the study showed that all groups had an increase in their one rep max strength, their muscular endurance and their anaerobic sprint capacity.

More indepth analysis showed that those who were using the protein and creatine mixture or the colostrum and creatine mixture also had higher increases in fat free mass during the training set-up than those who were just taking protein and colostrum.

This therefore shows that it doesn’t make an incredibly large difference what type of protein you take with your creatine, however adding creatine to your protein drink can help you add additional lean muscle mass, along with improving your measures of performance.

Research sources and for more information: [Impact of different protein sources and a creatine containing nutritional formula after 12 weeks of resistance training. Nutrition. 2007 Sep, 23 (9):647-56]; [picture]

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Tags: building muscle, bulk, creatine, fitness, health, men, muscle, nutrition, post-workout nutrition, supplements, whey protein powder

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