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This combination of protein, free essential amino acids and creatine works better than whey
A mixture of a few grams of whey, a few grams of free essential amino acids and a gram of creatine has a stronger muscle-building effect than a shake with a reasonable amount of good old whey. American researchers write that in the Journal of the International Society of Sports Nutrition.
Study
The researchers, who are affiliated with the University of Arkansas for Medical Sciences, gave 8 test subjects a shake with 18 grams of whey. The precise composition of the product is shown below.
Just before, and several times after, the researchers took a little bit of muscle tissue from the test subjects. The researchers used these tissue samples to determine the production of muscle proteins as a result of the whey.
Eight other test subjects received 6.3 grams of a cocktail of free essential amino acids, whey and creatine. The composition thereof is shown below. The researchers measured the muscle-building effect of this cocktail in the same way.
On another occasion, these same 8 subjects received 12.6 grams of the same cocktail.
Results
The researchers saw that, during the first 4 hours after the administration of 6.3 grams of the amino acid-protein-creatine [Low EAA] combination, the production of muscle proteins increased approximately as much as 17.9 grams of whey [Whey Protein].
The administration of 12.6 grams of the amino acid-protein-creatine combination [High EAA] had considerably more muscle-building effect than whey.
Conclusion
"We conclude that there is an interactive effect between free essential amino acids and whey protein that makes their combination highly anabolic in a dose dependent manner that exceeds the anabolic response to a whey-protein based supplement by approximately 3- and 6-fold for the low- and high-doses of free essential amino acids/protein, respectively", write the researchers.
Nice of course. And how funny that the researchers never mention the word 'creatine' in their article...
Source:
J Int Soc Sports Nutr. 2020;17(1):9.
More:
Strength athletes react better to whey with added extras than whey on its own 29.12.2015
Mix of casein, whey and soya protein works better than whey alone after strength training 07.03.2013
BCAAs and glutamine still useful even if you already use protein supplements 18.02.2011
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