Will
Brink Discusses Whey and Creatine
Whey and Creatine or Just One or the Other?
Q. Dear Will. I get confused about whey and Creatine. Some people
tell me I should use both supplements, and some people have told me if
you are using one, you don't need the other. Which is true?
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A.Well , the latter position on whey and Creatine makes no sense
at all as they are quite different in their effects, so the theory that
if you are taking one you don't need the other, is without any logic.
However, taking both whey and Creatine appears to have some real merit.
A study hot off the presses looked at creatine and whey combined vs ether
alone.
As I understand it, the study was presented at the 2003 Experimental
Biology Meeting, co-sponsored by the American Physiological Society
American Physiological Society, entitled "Whey, creatine increase
muscle fiber growth" found the combination of whey and Creatine was
far more effective than either alone.
In the current double-blind study, the researchers, led by Professor Mick
Carey and Dr Alan Hayes from Victoria University's Centre for Rehabilitation,
Exercise and Sport Science, gave thirty-three male bodybuilders one
of the following regimens:
*creatine plus carbohydrate whey isolate
* creatine and whey
* or carbohydrate alone.
The investigators took biopsies of the muscle fibers of the subjects before
and following an eleven weeks of resistance training.
The study found an increase in the cross sectional area of fast-twitch
muscle fibers in men who consumed creatine and/or whey compared to the
men who received the supplement consisting of carbohydrate. Subjects who
received both whey and creatine experienced a greater increase in fast
twitch muscle fiber size than those who received whey alone.
While all groups gained in strength and lean mass after eleven weeks,
the groups receiving creatine and/or whey experienced a greater increase
than the carbohydrate only group.
The report concluded "Whey is a protein that naturally occurs in
cow's milk. In addition to aiding bodybuilders and other athletes, whey
may prove to be helpful to older individuals or others who experience
muscle wasting conditions."
I don't have the full study to look at yet, but if the above is effect
it true, it's yet another good reason to use these two supplements.
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