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Creatine-Whey Hydrolysate-Carbohydrate Supplementation

A recent study at the Victoria University in Australia examined the effects of a creatine monohydrate-whey protein hydrolysate-carbohydrate supplement in comparison with a supplement containing a similar amount of nitrogen (protein) and energy during resistance training. In a double-blind, randomized protocol, male gym rats were matched for strength and placed into one of three groups: 1) whey protein hydrolysate, 2) whey protein hydrolysate + carbohydrate, or 3) the same whey protein hydrolysate plus carbohydrate supplement (1.5 grams per kilogram of body weight per day) enriched with creatine monohydrate (0.1 grams per kilogram of body weight per day). Assessments were completed the week before and after a 10-wk structured, supervised resistance exercise program. The results revealed that a a creatine monohydrate-whey protein hydrolysate-carbohydrate supplement provided the greatest improvements in muscle strength and lean body mass. According to the authors, at least 40% of the strength improvements could be attributed to hypertrophy of muscle involved in this exercise. The take-home message is that one should ingest a mixture of creatine monohydrate, whey protein hydrolysate and carbohydrate (e.g., MyoZene) both before and after resistance training to maximize the anabolic effects of exercise.

Cribb PJ et al. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Med Sci Sports Exerc. 2007 Nov;39(11):1960-8.