Ingesting whey protein with or without creatine after resistance exercise results in greater gains in
muscle mass and strength compared to carbohydrate
Burke and colleagues tested the effects of whey protein supplementation, both with and without creatine monohydrate,
combined with resistance training on muscle mass and strength. Thirty-six healthy, resistance trained males were
randomly placed into one of three groups receiving supplementation of: (1) whey protein and creatine, (2) whey protein,
or (3) carbohydrate placebo during six weeks of resistance training. Males receiving whey protein (with or without
creatine) had greater improvements in muscle mass and knee extension peak torque compared to those receiving a
carbohydrate placebo during the six week training program. Additionally, subjects that supplemented with whey protein
and creatine had greater increases in muscle mass and bench press than the other groups. However, other measures
of muscular strength such as squat strength and knee flexion peak torque were not influenced by supplementation.
In conclusion, whey protein consumption during resistance training may provide some benefits over resistance
training alone.