Studies have been conducted in the past to assess muscular adaptations during six weeks of hard training. 36 males were randomly assigned to take whey protein (W; 1.2 g/kg/day), whey protein and creatine monohydrate (WC; 0.1 g/kg/day), or placebo (P; 1.2 g/kg/day maltodextrin). Workout included bench press, squat strength, and knee extension peak torque.



It was seen that lean muscle was greater with training in group WC compared to other groups. With continuous training throughout the six weeks, males that supplemented with protein demonstrated greater lean tissue mass than males which engaged in training alone. Males that supplemented with both protein and creatine had greater increases in lean tissue mass and bench press than those supplemented with only protein and placebo.

In conclusion, if you aren’t already taking creatine/protein I recommend you take both creatine and whey protein to see best results!

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