“Whey + Creatine: The Ultimate Muscle-Building Combo”

Combining whey and creatine adds 2.5 kg of muscle in 12 weeks. This study investigates the synergistic effects of whey protein and creatine supplementation in young adults undergoing a 12-week resistance training program. The results show that combining whey protein (30 g/day) and creatine (5 g/day) leads to greater increases in muscle mass (~2.5 kg) and strength (~15% in bench press) compared to whey alone or placebo. The combination enhances muscle protein synthesis and creatine phosphate stores.