Posts Tagged ‘fast muscle growth’

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.

The Secrets of Nutrient Timing Revealed

So how big of a deal is nutrient timing for muscle growth? Researchers randomly assigned subjects to consume a whey protein shake before and immediately after exercise, while another group got a drink that looked and tasted exactly the same as the whey protein shake, but was just a placebo. Neither the subjects nor the researchers knew who was getting the whey protein and who was getting the placebo drink.There was no difference between the daily protein, carbohydrate, fat and total calorie consumption between the two groups; the only difference was a whey protein shake added before and after exercise. รอ how much of an effect can two little whey protein shakes make?The men performed resistance exercise for 21 weeks; at the end of the study, the subjects who consumed as little as 15 grams of whey protein before after exercise had greater increases in muscle hypertrophy then the control group. The group who consumed the whey protein before and after exercise had and increase in muscle quadriceps area of ~10 percent while the control group). So here you ave two groups doing the exact same exercises and workouts, yet a simple whey protein shake was the only difference for those who got bigger!
The researchers wanted to get down to the molecular level to find out what the hell was going on.The researchers also took muscle biopsies to examine changes in gene expression from the legs of the subjects 1/2 hour before and 1 hour and 48 hours after exercise. So what was the difference between the groups?