Taking Creatine monohydrate and whey protein before and after resistance exercise improves muscle gain and strength compared to taking them at other times of the day, says Australian research.
Researchers recruited adult men to take part in a 10-week supervised resistance-training program. The volunteers were divided into two groups. One group took the supplements directly before and after exercise, while the second group took them at other times of the day. The supplements contained a mixture of whey protein and Creatine monohydrate.
Bodybuilders who took the supplements directly before and after exercise showed significantly greater gains in strength and muscle mass compared to the control group. In fact, bodybuilders who utilised this supplement-timing strategy gained twice as much muscle mass as a control group.
The changes in body composition were confirmed by muscle analyses at the cellular and subcellular levels.
“This study is the first to demonstrate that timing the consumption of these supplements promotes better results from exercise,” says Dr Cribb. “This is a simple strategy that most adults could incorporate into their exercise programs.”
The research will be published in the November 2006 issue of the peer-reviewed journal Medicine & Science in Sports & Exercise.
Ed. Note: This unique study was featured in a recent issue of New Scientist and shows why supplement timing is so important – you literally get a more powerful anabolic response from every workout. Supplementation with Whey and Creatine before and after exercise led to a gain in muscle mass that was 100% greater than that achieved by the control group. I recommend a high-quality whey (e.g. Promax by Maximuscle) mixed with Creatine, or a good all-in-one muscle builder Cyclone.
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