Impact of differing protein sources and a creatine containing nutritional formula after 12 weeks of resistance training

Kerksick, Chad M.; Rasmussen, C; Lancaster, Stacy; Starks, Michael; Smith, P A; Melton, Charlie; Greenwood, Mike; Almada, Anthony L.; Kreider, Richard B.

doi:10.1016/j.nut.2007.06.015

Cited by 47 publications

(58 citation statements)

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“…The remaining 34 publications were fully read and carefully examined by two reviewers. After this examination, 25 were excluded and therefore, a total of 9 studies [14,27,31,2,28,12,17,29,18] were included in the meta-analysis. …”

Section: Discussionmentioning

confidence: 99%

“…Seven studies [27,31,2,28,17,29,18] evaluated a three to five times per week of progressive resistance training protocol starting with moderate loads (65 % to 75 % 1 RM) and 12 to 8 repetitions per sets, with progression toward heavier loads (80 % to 90-95 % 1RM) and 6 to 4 repetitions per set. Only one study [14] included a specific maximal-strength-only training program, involving sets of 4 to 6 repetitions for 9 weeks.…”

Section: Characteristics Of Included Studiesmentioning

confidence: 99%

“…Methodological differences related to the study design and type of intervention, including supplementation strategies, would have been the cause of some controversies and inconsistencies regarding the most effective doses and methods of consumption for maximizing strength gains and muscle mass accretion in regular resistance-training athletes. In addition, the administration of different supplements containing only whey protein [3] or multi-ingredient formulas, where whey proteins are administered together with carbohydrates [15], other protein sources such as casein [16], bovine colostrum [17], or enriched with amino acid [16], creatine, β-hydroxy β-methylbutyrate (HMB) or L-carnitine [13,18], have impeded a better understanding of the real effect of whey protein supplementation to support strength and muscle mass gains in resistance trained individuals.…”

Section: Introductionmentioning

confidence: 99%

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Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis

Naclerio

Larumbe-Zabala

2015

Sports Med

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Background: Even though the positive effects of whey protein-containing supplements for optimizing the anabolic responses and adaptations process in resistance-trained individuals have been supported by several investigations, their use continues to be controversial. Additionally, the administration of different multi-ingredient (MTN) formulations where whey proteins are combined with carbohydrates, other protein sources, creatine and amino acids or derivatives, have been extensively proposed as an effective strategy to maximize strength and muscle mass gains in athletes.Objective: We aimed to systematically summarize and quantify whether whey proteincontaining supplements, administered alone or as a part of a multi-ingredient, could improve the effects of resistance training on fat free mass or lean body mass, and strength in resistance trained individuals when compared to other iso-energetic supplements containing carbohydrates or other sources of proteins.Design: A structured literature search was conducted on PubMed, Science Direct, Web of Science, Cochrane Libraries, U.S. National Institutes of Health clinicaltrials.gov, SPORTDiscus and Google Scholar databases. Main inclusion criteria comprised randomized controlled trial (RCT) study design, adults (18 years and over), resistance trained individuals, interventions (a resistance training program for a period of 6 weeks or longer, combined with whey protein supplementation administered alone or as a part of a multi-ingredient), and a calorie equivalent contrast supplement from carbohydrates or other non-whey protein sources. Continuous data on fat-free mass and lean body mass, and maximal strength were pooled using a random-effects model.Results: Data from 9 RCTs were included, involving 11 treatments and 192 participants. LimitationsStudies involving interventions of more than 6 weeks on resistance training individuals are scarce and account for small number of participants. Furthermore, no studies with intervention longer than 12 weeks have been found. The variation regarding the supplementation protocol, namely the different doses criteria or timing of ingestion also add some concerns to the studies comparison. ConclusionsWhey protein alone or as a part of a multi-ingredient appears to maximize lean body mass or fat free mass gain, as well as upper and lower body strength improvement with respect The final publication is available at Springer via http://dx.doi.org/10.1007/s40279-015-0403-y 4 to the ingestion of an iso-energetic equivalent carbohydrate or non-whey protein supplement in resistance training individuals. This enhancement effect seems to be more evident when whey proteins are consumed within a multi-ingredient containing creatine. Key Points1. Resistance training combined with supplements containing whey protein in trained individuals is associated with extra increases in fat-free mass or lean body mass and upper and lower body maximal strength when compared with contrast groups consuming the same amount of energy from carbohydrate or...

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Section: Discussionmentioning

confidence: 99%

Section: Characteristics Of Included Studiesmentioning

confidence: 99%

Section: Introductionmentioning

confidence: 99%

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Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis

Naclerio

Larumbe-Zabala

2015

Sports Med

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“…Others have also reported that creatine supplementation decreases body fat percentage in male and female track and field athletes [21] . Likewise, Kerksick et al [13] have also reported that resistance-trained men and women who took a supplement of a mixture of whey protein, casein protein and creatine for 12 weeks had increased lean mass compared to those who ingested the whey and casein protein alone, although no gender effects were noted. Indeed, the lack of a placebo group was a limitation and precludes us from ascertaining if supplementation altogether was efficacious.…”

Section: Discussionmentioning

confidence: 97%

“…However, there is limited and equivocal evidence in this research arena. Kerksick et al [13] reported that resistance-trained men and women who took a supplement of a mixture of whey protein, casein protein and creatine for 12 weeks had increased lean mass compared to those who ingested the whey and casein protein alone. Conversely, Bemben et al [14] reported that untrained men (48-72 years) who consumed 35 g/day whey protein or 35 g/day of whey protein + 5 g/day of creatine while resistance training for 14 weeks exhibited similar gains in muscle mass and strength.…”

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confidence: 99%

A Pilot Study Examining the Effects of 8-Week Whey Protein versus Whey Protein Plus Creatine Supplementation on Body Composition and Performance Variables in Resistance-Trained Women

Wilborn

Outlaw²,

Mumford³

et al. 2016

Ann Nutr Metab

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Aims: We performed a pilot study examining the effects of whey protein and creatine supplementation (PRO + CRE group) versus whey protein supplementation (PRO group) alone on body composition and performance variables in a limited number of resistance-trained women. Methods: Seventeen resistance-trained women (21 ± 3 years, 64.7 ± 8.2 kg, 23.5 kg/m², 26.6 ± 4.8% body fat, >6 months of training) performed a 4-day per week split-body resistance training program for 8 weeks. Subjects ingested either 24 g PRO (n = 9) or 24 g whey plus 5 g creatine monohydrate (PRO + CRE, n = 8) following each exercise bout. At baseline (T1), 4 weeks (T2) and 8 weeks (T3), body composition was measured by dual X-ray absorptiometry (DXA), strength measures (leg press and bench press one repetition maximum) and lower-body power measures were determined. Results: DXA lean mass increased from T1 to T3 in both groups (PRO: +2.5 kg, p < 0.001; PRO + CRE: +2.5 kg, p < 0.001), although no differences between groups were observed. Compared to T1 values, performance measures similarly increased in both groups from T1 to T3 although, no between-group differences were observed. Conclusions: PRO + CRE did not enhance training adaptations compared to PRO, albeit studies employing longer-term interventions with larger sample sizes are needed in order to confirm or disprove our findings.

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Colostrum: Its Health Benefits

Marchbank

2014

Milk and Dairy Products as Functional Foods

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Impact of differing protein sources and a creatine containing nutritional formula after 12 weeks of resistance training

Cited by 47 publications

References 38 publications

Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis

Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis

A Pilot Study Examining the Effects of 8-Week Whey Protein versus Whey Protein Plus Creatine Supplementation on Body Composition and Performance Variables in Resistance-Trained Women

Colostrum: Its Health Benefits

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