For any athlete looking to gain strength and fat-free mass while participating in a heavy resistance program, no combination should be higher on their list than some sort of combination of protein and creatine. Moreover, when the chosen protein source is whey protein isolate and it is added to a 4-6 gram dose of creatine monohydrate, the potential for positive changes is quite high. Creatine supplementation loads up the muscle with a powerful supply of stored energy that your muscles can use to crank out more reps and more sets throughout your workout.
The addition of whey protein isolate delivers the highest concentration of the essential amino acids as well as leucine, which effectively sets the stage for some positive changes to occur. Findings from this possibility provide strong scientific support whereby Cribb published multiple studies where they provided a dose of whey protein along with a dose of creatine monohydrate. In nearly all of these studies, when the combination of protein and creatine was consumed, greater increases in upper and lower-body strength were found, greater resistance to fatigue is developed and greater increases in muscle mass occur. In conclusion, no other combination of dietary supplements is such a “must have” for nearly every athlete and combines scores of scientific support along with practical findings.
Cribb, P.J., A.D> Williams and A Hayes (2007). “A creatine-protein-carbohydrate supplement enhances responses to resistance training.” Medi Sci Sports Exerc 39(11): 1960-1968