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

Abstract

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.

Food Creatine and DXA-Derived Body Composition in Boys and Girls Aged 8 to 19 Years

“…Tarnopolsky et al 8 found that 4-month creatine intake (0.10 g/kg/day) led to an increase in DXA-derived fat-free mass and reduction in bone breakdown among 31 children with DMD. Creatine also attenuated body fat accumulation in children with acute lymphoblastic leukemia during maintenance chemotherapy, 13 and adolescent combat athletes, 14 and increased whole-body lean body mass in cohorts that included adolescent vegetarians, 15 resistance-trained male and female teenagers, 16 - 18 and young soccer players. 19 Our findings back up a conclusion from above interventional trials about a tie-in linking creatine intake and body composition while extending this line of evidence to the populational level.…”

Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis

“…The qualified studies were mainly conducted in the USA [ 9 , 32 , 38 , 39 , 42 , 43 , 45–47 , 51–53 , 55–57 , 60–63 , 66–69 , 74 , 77 , 78 , 81 , 84 , 86 , 87 , 89 , 91 , 93 , 95 , 97 , 101 , 103 , 105 , 107–109 , 111 , 113 , 114 , 116–118 , 120 , 124 , 126 , 137 , 138 , 147 , 148 , 152 , 153 , 157 , 160 , 166 , 167 , 169 , 170 , 173 ], the UK [ 71 , 85 , 102 , 133 , 142 , 158 , 165 ], Sweden [ 35 ], Iran [ 112 , 121 , 143 ], Australia [ 41 , 44 , 70 , 76 , 98 , 99 ], France [ 36 , …”