Study finds protein as good creatine

Creatine is a popular choice for bodybuilders and athletes aiming to increase strength. But which do you think increases strength more effectively when taken after training: a creatine-glucose drink or a protein-glucose drink?

 

If you answered creatine-glucose, then some new Canadian research may make you think again. Doctors at McMaster University in Ontario found that a protein drink with fast-absorbing carbohydrates was just as effective as creatine at increasing strength and muscle fibre area.

 

The researchers tested 19 untrained men during a supervised two-month resistance training program. They put eight men on the creatine-glucose combination (10g and 75g) and 11 on the protein-glucose mix (also 10g and 75g).

 

Total body mass increased an average of 4.3kg in the creatine group and 1.9kg in the protein group. Fat free mass (lean body mass) increased by 4g and 2.6g respectively. Muscle fibre area was similar in both groups, increasing at an average of 20 percent. An equal increase in one repetition maximal (1RM) strength was measured in each of the 16 weights exercises performed.

 

But, in light of the findings, should a protein supplement replace the need for taking creatine after training? Can you still benefit from a combination of both? Aussie Bodies food scientist Eric McEntyre explains.

 

"Each product has its benefits however creatine is generally used to enhance energy production and to some extent improve recovery after exercise, whereas numerous studies support the benefits of whey protein with respect to muscle growth, recovery after exercise and immune function.

 

…"Therefore, protein in the form of Whey Protein Concentrate and Whey Protein Isolate offer a broader range of nutritional support."