Taking creatine before an intense sports session is a habit that concerns many athletes. But it doesn't really matter when you take it. If creatine is to meet the needs of athletes aiming to improve explosiveness and strength, it is best combined with BCAAs, which enable significant growth in performance and muscle mass. Without further ado, we explain all this in detail in this article.
What is BCAA?
BCAAs are amino acids involved in muscle metabolism. Top athletes consume them as part of their protein supplementation. Composed of leucine, valine and isoleucine, BCAAs are not synthesized by the body. Yet they are essential and central to the muscle-building process.
BCAAs are also suitable for endurance sports, such as cycling and running, to ensure optimal muscle recovery and physiological adaptation post-training.
Please note: as always when we talk about BCAAs, it's important to note that we're always talking about BCAAs naturally present in biologically complete proteins, such as whey, and not isolated BCAAs. Isolated BCAAs have no proven benefit for sports performance and are often derived from heavy processes involving solvents and keratin sources (feathers, fur...).
When should they be taken?
Muscles are made up of proteins, themselves composed of amino acids. Indispensable for muscle growth and recovery, but also for a wide range of metabolic processes, proteins must be ingested mainly as part of conventional meals (plant proteins, animal proteins).
It's also a good idea to take them in the form of isolated proteins, such as whey protein, in the post-exercise phase. Whey's rapid absorption of amino acids and BCAAs makes it ideal for athletes.
What are the effects of protein supplements?
When consumed after exercise, in the form of a biologically complete, rapidly-absorbed protein like whey, BCAAs help restore muscle fibers and, more generally, improve performance through optimized physiological adaptation.
In concrete terms, athletes who consume BCAAs after their bodybuilding session are looking for :
- Increased muscle mass, if the basic effort is linked, as in bodybuilding. No weight gain stimulated after endurance effort.
- Improved stamina
- Optimized muscle recovery
Why combine creatine and BCAAs?
Basically, taking creatine monohydrate will optimize muscle capacity.
With BCAAs, you benefit from improved muscle recovery and adaptation. With this in mind, you can use them in combination to boost efficiency and achieve your goals more quickly.
What are the effects of creatine?
The first thing to know about this product is that it is not a hormone. In fact, it is naturally present in the human body. We naturally consume some of it through our diet, and the body also synthesizes it every day.
It promotes energy production in short-duration, high-intensity efforts, and tends to increase power.
Creatine monohydrate is highly prized by bodybuilding and team sports enthusiasts. An oligopeptide now synthesized rather than extracted from meat, creatine monohydrate has been the subject of numerous scientific studies attesting to its invaluable benefits for athletes, particularly in terms of improving performance in sprinting, strength and explosiveness.
While creatine doesn't directly trigger mass gain, it does encourage it by enabling muscles to work harder and longer. That's why creatine is such an important part of the daily diet of bodybuilders.
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Why combine creatine and whey proteins?
Whey is one of the most popular BCAA supplements among bodybuilding enthusiasts. It has to be said that its effects are particularly beneficial. In particular, it helps to :
- Encourage muscle recovery
- Structural support for muscle fiber repair
- Promote muscle growth
Mixing whey and creatine is highly beneficial for athletes. The benefits of this combined supplement have been the subject of several studies.
In the context of intense physical training, the combination of creatine and BCAA-rich proteins is theoretically more effective than whey alone in increasing muscle mass and strength.
While creatine tends to increase the supply of rapid energy tenfold, while increasing muscle capacity, BCAAs provide structural support for muscles, optimizing recovery and the beneficial effects of training.
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When taken with creatine, the effects are all the more beneficial when the whey contains carbohydrates. This is because, in addition to improved recovery through glycogen replenishment, carbohydrates enable the release of insulin, which increases the absorption and beneficial effects of creatine.
Can creatine and whey be taken in the same dose?
If you're aiming to build muscle while improving your explosiveness, combining creatine with proteins naturally rich in BCAAs is an excellent idea.
Note, however, that this mix is of little interest if you're only looking to optimize your endurance. In this case, creatine is not particularly recommended, as the slight water retention it induces would impact your weight, and therefore your pure endurance performance. In this context, proteins rich in BCAAs, which promote the repair of muscle fibers, are more appropriate than the creatine-whey mix.
As far as creatine is concerned, the timing of intake is not particularly decisive. In reality, it's a cure. The effect of taking it is therefore not expected in the short term (during the day), but in the medium term. In fact, this dietary supplement gradually increases intramuscular phosphocreatine reserves. It therefore takes 5 to 15 days (depending on the protocol followed) before you notice an increase in muscle capacity.
Even if the timing of intake is less important in the quest for mass gain, proteins are generally ingested after exercise. This is the best time to provide the body with this type of nutrient.
The combination of whey and creatine generates no interaction. So you can mix these two nutritional supplements in your shaker. Their effects complement each other perfectly.
Creatine and whey, what daily amounts?
Before talking about quantities, you should know that over-consumption can be harmful to the body.
To avoid these risks, it's best to stick to the correct dosage, avoid using nutritional supplements as substitutes for conventional food, and consume them as part of a varied, balanced diet.
Since this is a cure, you can take creatine on rest days.
As mentioned above, it can be a good idea to take creatine and BCAAs (whey) at the same time and in the same shaker. Here are the dosages generally recognized by scientific consensus:
- 20 g creatine per day for 5 days (loading phase), then 3 to 5 g per day (maintenance phase)
- 20 to 25 g whey, i.e. 5 to 5.5 g BCAA post-exercise
Note that while whey can be consumed over the (very) long term if it is of good quality, healthy and free of additives, creatine should really be seen as a course of treatment lasting at least 1 month (and less than 2). This implies periods of intake (over a month or so), but also and above all periods of "rest", without creatine, at least as long as the intake phases.
Now you know the differences between whey and creatine, and that it's better not to take your whey before training, but rather during the recovery phase. All that remains is for you to experience for yourself the benefits of consuming these two compounds in combination.
But before you add this double supplement to your diet for any length of time, bear in mind that a healthy, balanced diet, together with appropriate training and rest (sleep), are still essential and form the basis of any sporting performance.
Which creatine to combine with whey?
To optimize your sporting performance, the best creatine to combine with your whey is undoubtedly Creapure® creatine monohydrate.
This German label guarantees unrivalled pharmaceutical quality and purity, eliminating the risk of contaminants and harmful additives.
Creatine Creapure®
The best for maximizing muscle power in a healthy way and optimizing intensive performance
- Standardised without doping substances
- No additives, no sweeteners
- Made in Germany, packaged by Protéalpes in Albertville
Creatine monohydrate is the most scientifically studied form, with proven benefits for muscle explosiveness and strength. Unlike other variants (ethyl ester, HCL), its long-term efficacy and safety are well documented.
Caution: The quality of your creatine is crucial. Always choose a Creapure®-certified product to guarantee the absence of cross-contamination during manufacture.
Learn more about creatine and its physiological impact
If you're looking to understand how this supplement influences your body composition and metabolism, our in-depth analysis of creatine's influence on weight loss will enlighten you.
Before starting your course of treatment, find out about creatine's negative effects and the precautions for use recommended by our experts.
Are you concerned about the health of your kidneys? Find out whether creatine poses a risk to the kidneys, thanks to the latest scientific data.
To get the most out of your supplementation, our guide to the best time of day to take creatine will help you optimize your protocol.
The phenomenon of water retention during a creatine cure and its implications for your performance are explained in detail in our dedicated article.
If you're thinking of stopping your treatment, our analysis of creatine discontinuation and its effects will prepare you for the physiological changes you need to anticipate.
This supplement is not suitable for all sports, so find out if creatine is interesting for street workouts!
Finally, broaden your perspective beyond the sporting arena by exploring creatine's benefits for the brain and its fascinating neuroprotective properties.
