The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength.
Level 2 - randomized trial
Individual randomized controlled trial with three parallel supplementation arms.
PubMed 11591884 · doi:10.1123/ijsnem.11.3.349
What was done
Thirty-six males were randomly assigned to three groups for 6 weeks of resistance training combined with daily supplementation: whey protein (1.2 g/kg/day), whey protein plus creatine monohydrate (0.1 g/kg/day), or an isocaloric carbohydrate placebo (1.2 g/kg/day maltodextrin). Outcomes measured before and after the 6-week period included lean tissue mass via dual-energy x-ray absorptiometry (DXA), maximal strength (1-repetition maximum bench press and squat), and isokinetic knee extension and flexion peak torque. Participants were also monitored during a subsequent 6-week period of continued training without supplementation.
What was found
The abstract reports directional statistical significance without raw numerical values. Lean tissue mass increased significantly more in the whey-plus-creatine group than in either the whey-alone or placebo groups, and the whey group gained more lean mass than placebo (p < .05). Bench press strength increased to a greater extent in the whey-plus-creatine group compared to both whey and placebo (p < .05). Knee extension peak torque improved with training in both the whey-plus-creatine and whey groups (p < .05), but not in the placebo group. Squat strength and knee flexion peak torque increased similarly across all groups. Continued training for 6 weeks without supplements maintained lean mass and strength in all groups.
Why it matters
This study demonstrates an additive effect of combining creatine monohydrate with whey protein for upper-body strength and lean mass accretion during short-term resistance training, while whey protein alone provided modest benefits over carbohydrate placebo on lean mass and knee extensor strength.
Limits
The sample size was small (36 men, approximately 12 per group), limiting statistical power. The study examined only young males over a brief 6-week intervention. The abstract does not provide exact numerical effect sizes, baseline training status, or details on dietary control.
Cited by
- supports Combining high-quality protein supplementation with creatine increases lean tissue mass and muscle performance more than either supplement alone.