Tarnopolsky, M. A., Parise, G., Yardley, N. J., Ballantyne, C. N., Olatunji, S., & Phillips, S. M. (2000). Post-exercise glucose-protein and glucose-creatine result in similar increases in strength, power and fat-free-mass during resistance training. Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 745.

Young healthy males were assigned to a protein plus carbohydrate (N = 11) or a creatine monohydrate plus carbohydrate (N = 8) group. Supplementation occurred over two-months while resistance training was performed for one hour per day, five days per week.

Post-exercise supplementation with protein + CHO produced similar increases in strength and power as did Cr + CHO. There were greater increases in total mass for the Cr + CHO group.

Implication. A supplement of protein plus carbohydrate yields similar strength and power gains to creatine plus carbohydrate.

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