Creatine and Whey Protein: Consuming Before Load-Bearing Exercise Produces Best Results

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By VRP Staff

Consuming creatine monohydrate and whey protein immediately prior to load-bearing exercise results in greater gains in muscle and strength compared to taking the supplements at other times during the day, a soon-to-be-published study reports.
Building muscle plays a crucial role in healthy aging because the loss of muscle that occurs with age is thought to be involved in such degenerative diseases as osteoporosis and heart disease. Therefore, the current study applies to more than just athletes—it also is of interest to anyone who wants to age gracefully.
The researchers studied adult men who were participating in a 10-week supervised resistance-training program while consuming the supplements. The subjects were divided into two groups: one group consumed the creatine monohydrate and whey protein supplements directly before exercise, while the other group took them at other times of the day.
The researchers report that the participants who took the supplements directly before and after exercise showed significantly better improvements in strength and muscle (fat-free) mass compared to a control group. The scientists confirmed the changes in body composition through muscle analyses at the cellular and subcellular levels.
The scientists noted, “This study is the first to demonstrate that timing the consumption of these supplements promotes better results from exercise. This is a simple strategy that most adults could incorporate into their exercise programs.”
Reference:
Presented at the Fresh Science conference, a national program in Australia, on August 15, 2006. To be published in November 2006 in Science in Sports & Exercise, the official journal of the American College of Sports Medicine.

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