Creatine monohydrate plus whey protein for resistance training:
Research suggests that combining whey and creatine may offer benefits for enhancing the effects of resistance training. Thirty-six men were randomly assigned to supplementation with whey protein (1.2 g/kg/day), whey protein and creatine monohydrate (0.1 g/kg/day), or placebo (1.2 g/kg/day maltodextrin) for 6 weeks. Results indicated that men who supplemented with whey and creatine demonstrated greater gains in lean tissue mass and bench press strength, compared with men who supplemented with whey alone or with placebo. The group taking whey protein without creatine also showed better strength gains than the placebo group. (6)
