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

• Published in: Annals of nutrition and metabolism 2016-01, Vol.69 (3/4), p.190-199
• Main Authors: Wilborn, Colin D., Outlaw, Jordan J., Mumford, Petey W., Urbina, Stacie L., Hayward, Sara, Roberts, Michael D., Taylor, Lem W., Foster, Cliffa A.
• Format: Article
• Language: English
• Subjects: Absorptiometry; Absorptiometry, Photon; Adaptation; Analysis; Body Composition; Body fat; Creatine; Creatine - administration & dosage; Dietary Supplements; Dual energy X-ray absorptiometry; Effects; Exercise; Female; Group dynamics; Humans; Leg; Milk proteins; Muscle Strength; Original Paper; Physical training; Physiological aspects; Pilot Projects; Proteins; Repetition; Resistance Training; Supplements; Training; Treatment Outcome; Variables; Weight training; Whey; Whey protein; Whey Proteins - administration & dosage; Women; Womens health; Working women; Young Adult
• ISSN: 0250-6807; 1421-9697
• DOI: 10.1159/000452845

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/m 2 , 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.