Rucksdaddy's Corner - Whey, Caffeien and Creatine

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Rucksdaddy's Corner - Whey, Caffeien and Creatine

Postby Rucksdaddy » Sat Mar 12, 2011 7:53 am

Jim Stoppani, PhD

Whey protein, creatine and caffeine before every workout are all supplements that, taken individually pre-training, have been proven in numerous studies to boost workout performance, including muscle strength, endurance and workout intensity. Also well known are the muscle building effects of whey and creatine. A recent study shows that these three supplements stacked together post workout can boost your results.

Researchers from the University of Oklahoma (Norman) had subjects take either a whey, creatine and caffeine combo or a placebo before they ran on a treadmill for as fast as they could for as long as they could.

They reported in a 2010 issue of the journal Nutrition Research that when the subjects drank the whey/creatine/caffeine combo, they were able to run about 10% longer at their “all-out” pace. Since this running at an all pace, which they could only maintain for a couple of minutes, this is more equivalent to weight lifting than it is to cardio. In other words, taking a combination of whey protein, creatine and caffeine before workouts can help you get more reps with a given weight. And that can lead to greater muscle growth.

As we regularly recommend, go with 20 grams of whey protein, 2-5 g of creatine and 200-400 milligrams of caffeine within 30 minutes before workouts.
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