CREATINE PLUS WHEY PRODUCES SIGNIFICANT STRENGTH AND SIZE GAINS
Cribb, P. J., Williams, A. D., Hayes, A., & Carey, M. F. (2003). The effect of whey isolate, creatine, and resistance training on muscle fiber characteristics, strength, and body composition. Medicine and Science in Sports and Exercise, 35(5), Supplement abstract 2239.
Resistance trained males (N = 31) were placed into four supplementation groups: creatine-carbohydrate, whey isolate, creatine/whey, or carbohydrate-only. Ss undertook the same resistance training program three times a week for 11 weeks. The vastus lateralis was the target muscle for analysis of changes.
All groups increased in strength, lean mass, and muscle cross-sectional area. The creatine and whey groups significantly increased muscle cross-sectional area when compared to the carbohydrate group. The creatine/whey group showed significantly greater increases in cross-sectional area, strength, and lean mass than did the whey group. There was a significant correlation between increase in strength and increase in muscle fiber cross-sectional area.
Implication. The combination of creatine and whey produced the greatest gains in muscle size and strength when compared to whey and carbohydrate-only supplementation.
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