The Powerful Muscle Building Effects of Combining Whey Protein and Creatine

combining whey protein and creatine
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Research has indicated that combining  whey protein and creatine monohydrate may be more effective at building muscle mass, increasing muscular strength and delaying sports-related fatigue than if each supplement were to be used independent of each other.

Bodybuilders, fitness enthusiasts and those who adhere to healthy nutritional practices understand that supplementing with whey protein has a profound effect on muscle building, immune function and sarcopenia (age-related muscle loss) prevention.

Whey is densely composed of essential and conditionally essential amino acids, facilitates protein synthesis and boosts the immune system.

Whey Protein

Whey protein is a milk derivative that has a large quantity of branched-chain amino acids compared to vegetable protein sources such as soy.  Branched-chain amino acids are critical in the repair and maintenance of cells and the preservation of muscle tissue.

build muscle combining whey protein and creatineThe purpose of supplementing with whey protein is to increase the amount of quality protein in the diet, build muscle mass, increase immune function and enhance the metabolism.

Most athletes, bodybuilders and fitness enthusiasts don’t consume enough dietary protein through solid food sources to adequately recover from intense workouts and to build muscle to the desired degree.

Whey protein supplements are typically sold in liquid or powder form and are most commonly consumed as a shake or beverage.  Whey protein powder can be added to food such as pancakes, oatmeal and baked goods to enhance the protein content.

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Creatine Monohydrate

Creatine monohydrate is a dietary supplement that has been used for decades by strength athletes, sports competitors and bodybuilders to increase muscular force and power, increase muscle size and reduce the onset of muscle fatigue during intense physical activity.

Both scientific and anecdotal accounts have confirmed that creatine monohydrate enhances muscular endurance and power output in its users.

combining whey protein and creatineCreatine works in the body by increasing intramuscular stores of phosphocreatine and creatine, which increases protein synthesis (muscle building), prevents depletion of adenosine-triphosphate (APT) and helps reduce the breakdown of muscle tissue.

Additionally, supplemental creatine monohydrate causes a phenomenon called intracellular hydration, which means that cells at the muscular level are become super-hydrated with water.  This results in a noticeable and measurable increase in muscle size and girth.

Creatine monohydrate is sold in powder, capsule and liquid form and can be added to whey protein powder.  The most cost efficient way to buy creatine monohydrate is in flavorless, power form.  Typically, 1-5 grams are taken daily, depending upon the desired result.

Get your creatine monohydrate here now and experience fast muscle growth by combining whey protein with creatine.

Whey and Creatine Synergy

Studies have suggested that using a whey protein and creatine monohydrate supplementation may have a  build mass combining whey protein and creatinesynergistic effect that results in drastic improvements in muscle building, muscular strength and retention of muscle mass than if the supplements were used alone.

It is important to consider that the benefits of combining whey protein and creatine monohydrate supplements should be used in conjunction with an exercise program that includes resistance training.

Resistance training places stress on the muscular system and produces the stimulus necessary for muscle building and strength development to occur.

References:

Brink, W. (April 2009). Optimizing muscle health with whey, creatine, and glutamineLife Extension Magazine. Date accessed 06 November 2013. www.lef.org/magazine/mag2009/apr2009_Optimizing-Muscle-Health-With-Whey-Creatine-Glutamine_01.htm 

Smith SA, Montain SJ, Zientara GP, Fielding RA. Use of phosphocreatine kinetics to determine the influence of creatine on muscle mitochondrial respiration: an in vivo 31P-MRS study of oral creatine ingestion. J Appl Physiol. 2004 Jun;96(6):2288-92.

Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.

About Kristoffer Perry

Kris Perry is a former competitive powerlifter and certified personal trainer. He currently works as a police officer in the state of Maryland and is the physical fitness coordinator and consultant for the Annapolis Police Department. He also works as a fitness consultant and health and wellness freelance writer and blogger.

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