Mixed
Supplementation with whey protein, creatine HCl, and glutamine combined with undulating resistance training improves strength and muscle mass gains in athletes, even in those with lower genetic predisposition for strength (low TGS), compared to non-supplemented athletes with higher genetic predisposition.
If you are an athlete looking to maximize strength and muscle, combining resistance training with specific supplements (whey protein, creatine HCl, glutamine) may yield better results than training alone, even if you don't have 'strength genes'. Ensure you take whey protein post-workout, creatine pre-workout, and split glutamine doses morning and night.
the group that obtained the greatest gains in all the tests, except the CMJ jump, was the supplemented group and also had a genotypic profile that registered the lowest TGS... we observed significant improvements in individuals with lower TGS and taking sports supplements, surpassing the group that did not take supplements, but had a greater genetic predisposition in strength activities.
Why this rating
Small sample size (n=11), preprint status, lack of peer review, and non-significant statistical differences in some metrics limit generalizability.
Source
Relationship between the ACTN3, ACE, AGT, BDKRB2 and IL6 genes and the intake of creatine HCl, whey protein and glutamine, with changes in strength and fat percentage, before an undulating strength program in lower limbs in athletes from Valle del Cauca. Colombia
Gerardo Estrada et al. · bioRxiv (Cold Spring Harbor Laboratory) · 2023
DOI 10.1101/2023.01.14.523685
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