Super Stack : Creatine And Protien Enhance More Muscle Mass

Researchers in Canada at the University of Regina took the research a step further. Previous research has shown that creatine increases muscle mass and whey/casein protein increases muscle mass, so what hap pens when you stack both?They took older men and gave them creatine (.1 g per kg of bodyweight), creatine plus a whey/casein protein shake, or a placebo.The subjects trained for 10 weeks three times a week. At the end of the study, the group who consumed the whey/casein protein and creatine increased muscle mass more than the creatine group alone.6
The whey/casein protein and creatine group also had greater increa; es in bench press compared to the other groups as well. As I men tioned, this study used older men, but here is the good news for older men; they found that a combination of creatine and whey/casein protein increased muscle mass more injpn older men than when given to younger men!They also used a real ly low dose of creatine (8 grams a day), which was only given on train ing days.This study is in agreement with a previous study in which creatine and protein consumed before and after exercise resulted in greater increases in muscle mass than creatine alone.” Another interesting aspect of the study is that the researchers alluded to the aspect of nutrient timing of creatine.The authors suggested that taking creatine before or after exercise seems to have anabolic effects compared to other times, much like protein ingestion. Based on these findings, it appears that the timing of creatine is just as important as whey protein before and after resistance training.