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Originally Posted by Sir Savage
There is research indicating that they are best taken together.
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Originally Posted by Sir Savage
There is research indicating that they are best taken together.
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Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):349-64. Related Articles, Links The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, Smith-Palmer T. Department of Human Kinetics, St. Francis Xavier University, Antigonish, Nova Scotia, B2G 2W5, Canada. Our purpose was to assess muscular adaptations during 6 weeks of resistance training in 36 males randomly assigned to supplementation with 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). Measures included lean tissue mass by dual energy x-ray absorptiometry, bench press and squat strength (1-repetition maximum), and knee extension/flexion peak torque. Lean tissue mass increased to a greater extent with training in WC compared to the other groups, and in the W compared to the P group (p < .05). Bench press strength increased to a greater extent for WC compared to W and P (p < .05). Knee extension peak torque increased with training for WC and W (p < .05), but not for P. All other measures increased to a similar extent across groups. Continued training without supplementation for an additional 6 weeks resulted in maintenance of strength and lean tissue mass in all groups. Males that supplemented with whey protein while resistance training demonstrated greater improvement in knee extension peak torque and lean tissue mass than males engaged in training alone. Males that supplemented with a combination of whey protein and creatine had greater increases in lean tissue mass and bench press than those who supplemented with only whey protein or placebo. However, not all strength measures were improved with supplementation, since subjects who supplemented with creatine and/or whey protein had similar increases in squat strength and knee flexion peak torque compared to subjects who received placebo |
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Originally Posted by Sir Savage
Creatine helps indirectly build muscle by allowing you to do more work. I've seen some speculation that it may work through other pathways, as well, but we don't know for sure. It also draws water into muscle cells ("volumizes") to give one a fuller look.
Basically, creatine is stored in the body as creatine phosphate. When ATP (adenosine triphosphate- the chemical fuel your body uses) in muscle cells is depleted and converted into ADP (adenosine diphosphate) by muscle contractions, creatine phosphate donates the phosphate to regenerate the ADP back into ATP so that more work can be done. |
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Originally Posted by Andy_Massaro
sounds good but i dont think i wanna start throwing all these supplements into my body right now i just started and i dont think its neccesary, but who knows maybe down the road ill be intereseted
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so im just assuming that it would have a similiar affect on me..|
Originally Posted by Sir Savage
But it's not like creatine would present him with any health problems or anything.
It's perfectly safe, even for someone his age. If he decides to use it, he would almost certainly get some benefit from it. But I do agree it's good that he thinks before acting. |
I'm getting into working out again as I've found another gym, and I wanna be super serious style like never before.