Sport Nutritional Supplements - Most Important Discoveries
The two most important
discoveries in sports nutrition in the past 10 years have been that
taking creatine monohydrate and taking protein supplements before
or after weight training speeds strength gains and muscle growth.
These techniques work, are legal and safe,and should be part of the training
program of all weight trained athletes. Australian scientists may have taken
these findings to the next level. They found that giving whey protein plus
creatine boosted strength and muscle mass more than taking supplements
containing creatine + carbs, whey protein alone, or creatine alone.
Creatine and whey supplements increase growth by different mechanisms, so it
should come as no surprise that putting them together might have an additive
effect. A good practice is to take a creatine/whey protein supplement about
30-60 minutes before working out. Do this consistently and you should make
faster gains.
PS: Once again, whey and creatine have proved themselves to be highly effective
at boosting gains in muscle strength and size. Although you can mix whey and
creatine separately, several good brands offer combinations.
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