Next to whey protein, no supplement has received as much scientific support as creatine monohydrate. In fact, there’s over 15 years of unquestionable support from peer-reviewed research and athletes. Studies demonstrate that creatine increases strength, power, lean body mass and muscularity. Its mass-promoting effects are achieved by several mechanisms that upregulate when creatine monohydrate ingestion is combined with resistance training. Most current research shows creatine ingestion and exercise significantly blunt myostatin levels better than exercise alone. Myostatin is a recently discovered catabolic regulator of muscle mass and consequently acts on skeletal muscle as a growth inhibitor. In addition, recent studies indicate that creatine augments highly anabolic IGF-1 levels in skeletal muscle, providing a potent signal for sustained muscular growth. Finally, creatine ingestion results in increased muscle cell volume by driving water into cells. Not only does this action make your muscles look bigger, but it also provides another stimulus for anabolism.
Before your workout mix 5-10 grams of creatine monohydrate with your pre-workout whey protein isolate drink.
After your workout, mix 5-10 grams of creatine monohydrate with your post-workout whey protein isolate shake.