BCAA Vs Creatine - Which One Should You Choose?

Creatine and BCAAs are popular supplements among athletes and fitness enthusiasts to enhance workout performance. While training harder and longer is the key to building muscles, there are limits to how much the body can push without extra support. Supplements like creatine and BCAAs are often used to boost energy and stamina and reduce muscle soreness. Both are effective in improving exercise performance and during or after workout recovery, but it can be confusing to decide which one is better for your needs. This blog aims to clarify the benefits of each supplement, helping you make an informed choice for your workouts.

What are BCAAs?

BCAAs, or branched-chain amino acids, comprise three essential amino acids: leucine, isoleucine, and valine. These amino acids must be obtained through food or supplements, as the body cannot produce them. BCAA is a unique blend because they are metabolised in the muscle tissue rather than the liver, allowing for faster absorption into the bloodstream.

• Leucine stimulates muscle protein synthesis and aids in fatty acid oxidation in skeletal muscles.

• Isoleucine supports recovery by preventing muscle loss and repairing damaged muscles.

• Valine boosts energy production and assists in muscle repair.

BCAAs are popular among athletes for enhancing exercise performance and recovery.

Benefits of BCAAs

Branched-chain amino acids (BCAAs) are essential nutrients that support muscle contraction & relaxation and are crucial for building muscle protein. Athletes and bodybuilders often use BCAA supplements to aid in workout recovery and muscle growth. BCAAs may help prevent muscle breakdown during exercise, ease soreness, reduce fatigue, and prevent muscle wasting.

What is the source of BCAAs?

BCAAs are essential amino acids that cannot be produced by the body and must be obtained through diet or supplements. They are found in protein-rich foods such as meat, poultry, fish, eggs, dairy products, walnuts, seeds, soy products, and legumes. BCAA supplements are also available in health and fitness stores or online for those who may need additional intake.

When to take BCAA Supplements?

The best timing of BCAA supplementation for athletes:

Before vs After Exercise:

• Studies are inconclusive on whether taking BCAAs before or after exercise is more effective.

• One study found reduced muscle soreness and less muscle damage when BCAAs were taken before strength training.

• Another study showed no difference in muscle strength and body composition whether BCAAs were taken before or after workouts.

During Exercise:

• A 2017 study published by the NCBI found that taking BCAAs during endurance workouts (like running or cycling) reduces muscle damage.

• Some evidence suggests BCAAs may elevate serotonin levels reducing mental fatigue during exercise, but more research is needed.

Optimal Timing:

• A research article published in AHA Journals (2020) stated BCAA levels peak in the blood about 30 minutes after consumption. The "anabolic window" for muscle building might extend up to 5 hours after exercise, not just the traditionally believed 45–60 minutes.

• If you've eaten or taken protein 1–2 hours before exercise, the timing of BCAA intake post-exercise may be less beneficial.

What is Creatine?

Creatine is a compound made from three amino acids: L-arginine, glycine, and L-methionine. It is primarily stored in the muscles (about 95%) and the brain (5%). The body produces some creatine naturally. Creatine can also be obtained through protein-rich foods like red meat, seafood, and animal milk.

Creatine is stored as phosphocreatine in muscles, where it provides energy, especially during physical activity. People often take creatine supplements, available in various forms such as powders, tablets, capsules, liquids, and energy bars, to enhance athletic performance, increase muscle mass, and support certain health conditions like brain disorders and neuromuscular issues.

What is the source of Creatine?

Creatine is a substance that the body needs in small amounts, typically  3 to 5 grams daily, with about half obtained through diet (from sources like red meat and fish) and the rest synthesised by the body. Athletes often use creatine supplements to boost energy production and enhance performance, with the International Society of Sports Nutrition (ISSN) suggesting that athletes of bigger build who indulge in high-intensity workouts might require 5 to 10 grams daily. For those with certain health conditions who cannot produce creatine naturally, doses of 10 to 30 grams daily may be necessary. Creatine benefits have been found when taken in a loading phase of up to 20 grams daily for a week, followed by a maintenance dose of 2.25-10 grams daily for up to 16 weeks. It's recognised as safe and is allowed by major sports organisations, including the International Olympic Committee and the NCAA.

Benefits of Creatine for Muscle Growth

Creatine is composed of three amino acids, stored mainly in muscles and the brain, and is found naturally in red meat and seafood, and produced by the body. Here are a few benefits of supplementation with creatine:

Athletic Performance:

• Commonly used by athletes to improve high-intensity training.

• Creatine may enhance performance in a short period of high-intensity training.

• Increases body mass primarily through water retention in muscles. However, creatine does not build muscle by itself.

Health Benefits:

• Muscle Recovery: May prevent muscle damage and aid recovery.

• Creatine Deficiency Syndromes: Potential benefits for conditions like COPD, depression, diabetes, multiple sclerosis, Parkinson’s, and muscular dystrophy.

• Cognitive Function: Some evidence suggests creatine can improve mental performance and may help in neurodegenerative diseases.

• Depression: May support the effects of antidepressants in some cases.

Creatine Uses:

• Helps improve muscle strength and reduce fatigue in muscular dystrophy.

• Has a supportive role in treating Parkinson’s disease and other neurodegenerative conditions.

• Appears to aid cognitive function, especially in the elderly.

• Creatine supports muscle cells in producing more energy.

Supplementation:

Creatine comes in various forms, including powders, tablets, and capsules, and is especially beneficial for vegetarians and vegans due to their typically lower natural intake. It's generally safe, but quality and regulation can vary, so thorough research is essential. Each tablet of Steadfast Nutrition’s SteadCreatine contains 1500 mg of creatine monohydrate. Benefits include increased muscle strength, enhanced energy production, improved exercise performance and accelerated muscle recovery.

When to take creatine for muscle growth?

Creatine is an effective supplement for enhancing athletic performance by increasing muscle creatine stores. The timing of creatine supplementation around exercise may influence its effectiveness, though research is inconclusive. Some studies suggest greater benefits when creatine is taken before and after exercise, leading to more muscle and strength gains, while others find no significant difference between pre- and post-exercise intake.

The broad consensus is that taking creatine 30 minutes before or after exercise may be more beneficial than taking it at other times. On rest days, the timing is less critical, as the goal is to maintain elevated muscle creatine levels. A typical supplementation strategy includes a loading phase of around 20 grams per day for five days, followed by a maintenance dose of 3-5 grams daily.

What Is The Difference Between BCAAs and Creatine?

Difference Between BCAAs and Creatine - the Best Muscle-Building Supplements :

• Composition: BCAAs are three essential amino acids - leucine, isoleucine, and valine - critical for muscle protein synthesis. Creatine is a compound made from three amino acids (arginine, glycine, and methionine) and is involved in ATP production.

• Production: BCAAs are not produced by the body and must be obtained through diet or supplementation. Creatine is naturally produced in the body and found in animal sources.

• Dietary Sources: BCAAs are available from a variety of foods including meat, dairy, and plant-based sources. Creatine is mainly found in meat, making it less accessible to vegans and vegetarians.

Functions:

• BCAAs: Support muscle growth, reduce muscle soreness, and improve performance during workouts.

• Creatine: Enhances short-term, high-intensity performance, increases muscle strength, and supports muscle growth and recovery.

Supplementation Timing:

• BCAAs: Often taken before, during, or after exercise.

• Creatine: Typically taken daily, either 30 minutes before or after exercise, to maintain elevated muscle creatine levels.

Conclusion

BCAAs and creatine each have distinct benefits for muscle growth, athletic performance, and recovery, and neither of them is superior in one particular benefit. BCAAs are often chosen by endurance athletes for muscle recovery, while creatine is preferred by weightlifters for strength and power. Both supplements play important roles and should be selected based on your individual goals, diet, and workout routine. Each person's needs are unique, so it's essential to align the supplement choice with your specific goal. Consistent training and proper recovery remain crucial for achieving fitness goals.