Re: Not that we on MFW didn't already know this, but...

In article <PrOdndgR5PIktGvZnZ2dnUVZ_sadnZ2d@xxxxxxxxxxxx>,
funkdys@xxxxxxxxx says...
Thank you for sharing - interesting read.

What's the conventional wisdom on whey protein consumption on "off" days?
Should I not take any? If I should still take some, is timing important or
relevant?

Thanks.

"Will Brink" <willbrink@xxxxxxxxxxx> wrote in message
news:willbrink-3008061018580001@xxxxxxxxxxxxxxxx
Timing is key for muscle mass supplements, suggests study

By Stephen Daniells

8/29/2006 - Taking creatine monohydrate and whey protein supplements just
before load-bearing exercise improves muscle gain and strength than taking
at other times of the day, says Australian research that has implications
outside of the weights room.

³Athletic performance and vanity aside, building muscle is a vital part of
healthy ageing. An age-associated loss of muscle is thought to initiate
many illnesses that shorten our lifespan such as osteoporosis, type-2
diabetes, and heart disease,² said lead researcher Dr Paul Cribb from
Victoria University.

³This is one of very few studies that provides data on a safe,
cost-effective strategy that can help maintain muscle mass through life,²
he said.

The researchers recruited adult men to take part in the 10-week supervised
resistance training program while consuming the supplements. The
volunteers were divided into two groups, one took the supplements directly
before exercise, while the other group took them at other times of the
day. The supplements, a mixture of whey protein and creatine monohydrate,
were provided by Colorado-based AST Sports Science, and according to the
AST website Dr. Cribb is also AST's director of research.

The researchers report that the participants who took the supplements
directly before and after exercise showed significantly better
improvements in strength and muscle (fat-free) mass compared to a control
group.

The changes in body composition were reportedly confirmed by muscle
analyses at the cellular and subcellular levels.

³This study is the first to demonstrate that timing the consumption of
these supplements promotes better results from exercise,² said Dr Cribb in
a release. ³This is a simple strategy that most adults could incorporate
into their exercise programs.²

The study was presented on August 15 at Fresh Science, a national program
sponsored by the Federal and Victorian Governments. NutraIngredients.com
has not seen the data but the research will reportedly be published in the
November 2006 issue of the peer-review journal Medicine & Science in
Sports & Exercise, the official journal of the American College of Sports
Medicine.

Creatine is banned in some countries because of studies showing a possible
link between long-term supplementation and increased cancer risk. It is
not banned by the International Olympic Committee, which classifies it as
food.

Indeed, such concerns have slowed the market recently, which grew by only
4.2 per cent in 2004, a sharp contrast with the 50 per cent growth rates
seen in the late 1990's.

However, previous studies have suggested creatine supplementation to be
beneficial in the prevention of various cardiovascular and neurological
diseases.

Moreover, the amino acid, that is chiefly available in the form of
creatine monohydrate, was recently reported to be safe in humans up to
doses of 5 grams per day, according to evidence from well-designed,
randomized clinical trials (Regulatory Toxicology and Pharmacology, doi:
10.1016/j.yrtph.2006.05.005).




I feel VERY sick when I combine Whey Protein and Creatine in the same
shake.

Took me a few days to wonder why I wanted to throw up when I got home
from training, and put it down to me exerting myself more on creatine.


--
"What's that got to do with my KNOB?"

Bedknobs and Broomsticks
.

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