CLA, Creatine, Whey Protein–Effects on Resistance Training?
Creatine (C) and whey protein (P) are already two very common dietary supplements used by athletes who engage in resistance training. Studies suggest that both supplements are effective for increasing lean body mass during resistance training.
A recent Canadian study explored the combined effects of not only creatine and whey protein but also in combination with conjugated linoleic acid (CLA) during a 5-week study [Cornish et al, 2009].
Dosage of Creatine / Whey Protein / Conjugated Linoleic Acid:
CCP (6 g/d CLA + 9 g/d C + 36 g/d P)
CCP group resulted in statistically significant increases in:
- bench press (16.2%)
- leg press (13.1%)
- lean tissue mass (2.4%)
Combining Creatine, conjugated linoleic acid, and protein was beneficial for increasing strength and lean-tissue mass during heavy resistance training.
- Cornish SM, Candow DG, Jantz NT, Chilibeck PD, Little JP, Forbes S, Abeysekara S, Zello GA. Conjugated linoleic acid combined with creatine monohydrate and whey protein supplementation during strength training. Int J Sport Nutr Exerc Metab. 2009 Feb;19(1):79-96.