Muscle Building Techniques

The two most important discoveries in sports nutrition in the past 10 years have been that taking creatine monohydrate and taking protein supplements before or after weight training speeds strength gains and muscle growth. These techniques work, are legal and safe, and should be part of the training program of all weight trained athletes. Australian scientists may have taken these findings to the next level. They found that giving whey protein plus creatine boosted strength and muscle mass more than taking supplements containing creatine + carbs, whey protein alone, or creatine alone. Creatine and whey supplements increase growth by different mechanisms, so it should come as no surprise that putting them together might have an additive effect. A good practice is to take a creatine/whey protein supplement about 30-60 minutes before working out. Do this consistently and you should make faster gains. Source: Muscular Development magazine

PS: Once again, whey and creatine have proved themselves to be highly effective at boosting gains in muscle strength and size. Although you can mix whey and creatine separately, several good brands offer very good combinations.