After strength training athletes have most benefit when taking whey protein. Milk contains whey protein. After ingestion of whey protein muscle strength and muscle mass increases far more than an athlete who takes, after strength training, other sorts of protein. Creatine with whey protein stimulates the growth of muscle strength and muscle mass even stronger
Strength training combined with the intake of protein has a positive effect on muscle growth and strength. It is known from different types of proteins that they can make a positive contribution to the muscle protein balance. So strength athletes take supplements regularly, for example, leucine (a building block for protein) and / or whey proteins in order to increase their muscle building. Whey protein is often preferred because the body more rapidly absorbs this protein, for example, than leucine. Researchers have, on the basis of an extensive literature study investigated whether the faster absorption of whey protein also leads to a greater increase in muscle growth and muscle strength.
WHEY PROTEIN AND CREATINE
The researchers analyzed studies that examined which protein, in combination with strength training, brought about the largest increase in muscle mass and muscle strength. Beside the comparison of different kinds of proteins, the researchers have also used studies in which whey protein is compared with the intake of carbohydrates, and creatine. Only if the participants had experience with strength training, the studies were included in the analysis. Ultimately they analyzed nine trials in which a total of 192 men who did strength training were studied.
Ingestion of whey protein has a greater positive effect on the muscle protein balance than other types of proteins, or the same amount of energy in the form of carbohydrates. This is expressed in both a greater increase in muscle mass and muscle strength. Thus, it may take a minimum of 1.2 grams of whey-protein per kg of body weight per day by trained strength athletes to lead to an increase in strength of 3-4% after 6-12 weeks of strength training. It also appears that the muscle can increase even more if an athlete takes whey protein plus several grams of creatine per day.
Strength athletes can increase their muscle mass and strength by taking, in addition to performing strength, whey protein. If they also want to ingest creatine muscle strength will increase a little more. There is always a risk that supplements contain traces of doping substances. Keep that in mind if you have to go to the doping control.