In the bustling world of fitness supplements, two names often rise to the top: BCAA’s and creatine. These are among the most purchased supplements on the market today. But does popularity equate to effectiveness? Let’s dive in and find out.

While both BCAA’s and creatine are known to support healthy muscles, they do so in different ways. BCAA’s directly contribute to muscle fibre growth and health, while creatine boosts ATP stores, enabling muscles to function more effectively. But which one should you choose? It’s not a straightforward answer, as it often depends on personal goals and body requirements.

In this article, we’ll explore the differences between BCAA’s and creatine, their unique benefits, and how they influence the body’s performance differently. So, whether you’re a fitness enthusiast or just starting on your fitness journey, you’re sure to find this comparison insightful.

What Are BCAA’s?

BCAAs, or Branched Chain Amino Acids, encompass three essential amino acids called leucine, isoleucine, and valine. They gain the title of ‘essential’ as our bodies can’t generate them independently; hence, these amino acids must be ingested from foods or beneficial supplements.

Playing significant roles in various body processes, BCAA’s contribute to muscle protein synthesis, fuel during workouts, delaying fatigue, and are instrumental in preventing muscle breakdown post-workout.

BCAA Benefits

Prevent Muscle Breakdown

Our love for BCAAs stems from their profound benefits to muscle health. Among the various advantages, they play a crucial role in preventing muscle breakdown. It’s essential to remember that when we exert ourselves during a strenuous training programme, there’s not only muscle building but also a sense of muscle wear and tear occurring.

Here, BCAAs show their significance by inhibiting the production of cortisol, a stress hormone that can cause muscle fibres’ destruction. Without cortisol affecting the muscles, the muscle fibres have a significantly higher chance of preservation, boosting muscle health.

Maximise Protein Synthesis

Nailing the protein synthesis game, BCAAs are essential for muscle protein synthesis, the process responsible for repairing and rebuilding muscle fibres.

It’s interesting to note that among BCAAs, leucine stands out, being an excellent regulator of muscle protein synthesis. Consuming leucine post-workout can have reinvigorating effects on muscle health.

Combining benefits of muscle preservation with their ability to enhance protein metabolism, BCAAs create a formidable ally for muscle health and development.

Reduce Fatigue

Another striking feature of BCAAs is their ability to counter fatigue during strenuous workout sessions. The mechanism lies in their capability to assist glycogen storage. As Glycogen serves as a primary fuel reserve for physical activity, its substantial storage directly influences fatigue levels during workout sessions. Thus, consuming BCAAs not only safeguards your muscles but also ensures a much more energetic and prolonged workout session.

Without a doubt, the benefits of BCAAs extend beyond just muscle health, contributing significantly to overall physical performance and endurance.

 

What Is Creatine?

Creatine is a naturally occurring substance found primarily in our body’s muscle cells. It’s involved in the body’s energy production process during high-intensity exercise. Besides naturally producing in the body, it can also obtained through our diet, especially from meat and fish.

However, our creatine stores are only at about 60-80% full at any given point. This is where supplementing with creatine comes in, effectively topping off these stores and filling them up to 100%.

Creatine Benefits

Creatine supplementation has been clinically proven to have several key benefits towards athletic performance, brain health, muscular development and overall wellbeing.

Strength Gains

One of the notable benefits of creatine is its ability to increase our body’s capacity for physical performance. Its supplementation allows our body to produce more ATP (Adenosine Triphosphate), our primary energy currency. This, in turn, lends us a bit more energy to perform extra work, be it knocking out one or two more reps or adding an extra weight to our exercise routine. This extra work translates into more strength gains, which can lead to notifiable weight gain in the form of added muscle mass.

Muscle Building

Creatine doesn’t just optimise our existing muscle stores; it directly contributes to muscle building as well. When supplemented, it’s stored as phosphocreatine in our muscle cells. These phosphocreatine stores can then be utilised during high-intensity exercise to produce more ATP, which allows for an increased workload which translates into more muscle building stimulus. 

Increased Performance

Besides muscle growth and strength gains, creatine has other notable benefits as well. Improvements in cell signalling, hormone balance, and faster recovery post-injury are all linked to creatine supplementation. Furthermore, creatine aids in hydration and improves brain health, making it an ideal supplement for anyone, not just athletes.

As an added point, these benefits are seen both in the short and long term and you don’t necessarily have to exercise regularly to see them. This makes creatine a useful tool for everyone, from beginners just starting their fitness journey to experienced athletes looking to improve their performance.

 

BCAA’s Vs Creatine

In this section, we dive deeper into the comparison between BCAAs and Creatine, assessing their safety, effectiveness, and their mechanism of action in the body. We will also consider factors such as the time to take each supplement, cost per serving, and the recommended dosages.

Are They Produced by the Body?

There are stark differences between Creatine and BCAAs in how they are produced. Creatine is naturally created within our bodies, with arginine and methionine as the two precursor amino acids. On the contrary, our bodies do not naturally produce BCAAs. However, they can be obtained from a wide variety of sources.

Supplement	Produced in the body	Precursor Amino Acids
Creatine	Yes	Arginine & Methionine
BCAAs	No	N/A

Reason to Take

The reason to take either supplement will largely depend on your fitness goals. Creatine, by boosting ATP production, offers improved work capacity and is beneficial not only in muscle building but also in supporting cell signalling, brain health and balancing hormone levels.

BCAAs, on the other hand, contribute directly to muscle fibre growth and health. They are essential in muscle protein synthesis and muscle recovery, particularly Leucine, which plays a significant role in these processes.

When to Take

The timing of supplement intake may vary based on individual preference and tolerance. However, consuming Creatine pre-workout can help increase ATP stores for improved work capacity, while BCAAs are beneficial both pre and post-workout to support muscle growth and recovery.

Cost per Serving

The cost per serving for supplements varies by brand and quantity. Therefore, it’s important to compare prices accordingly. It’s also worth noting that while Creatine may be slightly more expensive than BCAAs, its broader impact on health and performance could contribute to its value for money.

How to Consume

Both Creatine and BCAAs can be taken in powder form, mixed with your beverage of choice, usually water or a protein shake. It’s crucial to follow the manufacturer’s instructions on their labels for the best results.

Creatine is also available in capsules and gummy form – so opt for the one that best suits you!

Recommended Dosages

The dosages can vary based on individual needs and tolerance. However, common dosages range from 3 to 5 grams daily for Creatine, and roughly 5 to 10 grams per day for BCAAs. As always, it’s important to adjust based on personal tolerance and to avoid exceeding the outlined maximum dosages.

 

Can You Take BCAAs With Creatine?

We’ve explored the key differences between BCAAs and Creatine, from their production in the body to their consumption timing and cost per serving. It’s clear that both have their unique benefits. Creatine shines in boosting ATP production and supporting various bodily functions, while BCAAs excel in promoting muscle fibre growth and recovery.

So, can you take BCAAs with Creatine? Absolutely. Combining these two supplements can potentially maximise your workout results. Remember, it’s all about tailoring your supplement intake to your individual needs and tolerance.

Whether you’re aiming for muscle growth, enhanced recovery, or improved overall performance, both BCAAs and Creatine can be valuable additions to your fitness regimen. But as always, consult with a healthcare professional before starting any new supplement routine. It’s your journey, so make it work for you.

 

Frequently Asked Questions

Is creatine or BCAA better for fat loss?

Creatine can lead to initial weight gain because it causes water retention in the muscles. It contains two amino acids: arginine and methionine. Conversely, BCAA supplements can potentially aid in weight loss.

What is the downside of BCAA?

BCAA supplement consumption can interfere with blood glucose levels, posing risks during and post surgery. Risk is amplified in individuals struggling with chronic alcoholism or branched-chain ketoaciduria. If pregnant or breastfeeding, it’s advised to steer clear of BCAA.

Will creatine prevent a six pack?

No, creatine doesn’t prevent a six pack. Your diet and body fat percentage are instrumental in sculpting your abs. While creatine might cause water retention slightly blurring muscular lines, it doesn’t inhibit the formation of a six pack.

Which is better, BCAA or creatine?

Creatine is the better choice if you aim to boost muscle size, strength, and power. In contrast, BCAAs are optimal for promoting muscle repair and recovery post-exercise.

What works better than creatine?

If you prefer alternatives to creatine supplements, consider supplements such as branched-chain amino acids, beta-alanine, HMB, whey protein powder, or nitric oxide boosters. Each of these options can promote muscle gain utilising different mechanisms.