BCAAs and creatine are two products frequently found and used in sports nutrition. They provide specific, very distinct benefits. Broadly speaking, BCAAs have an impact on recovery and muscle structure, while creatine improves muscle power.
But what are BCAAs? What is creatine? What are their differences? Which is best suited to an athlete's needs? When and how should they be consumed? This article answers all these questions.
What are BCAAs?
BCAAs - or branched-chain amino acids - comprise three essential amino acids:
- leucine
- isoleucine
- valine
As these elements are not produced by the human body, to benefit from them, you need to opt for a controlled diet or supplementation.
Leucine, isoleucine and valine are found in meat, eggs, dairy products and other protein foods, as well as in protein powder supplements such as whey protein and casein, in which they are available in large quantities.
For more information, discover the role and use of BCAAs in our complete guide.
BCAAs are useful for repairing muscle tissue, reducing post-exertion fatigue and improving physiological adaptation and long-term physical performance.
The rapid, targeted action of these amino acids is of particular interest to endurance and/or bodybuilding athletes.
Please note: it's important to differentiate between isolated BCAAs (sold in isolation) and BCAAs naturally present in conventional proteins, such as dietary proteins, vegetable proteins and protein powders (casein and whey protein).
All these proteins contain varying levels of BCAAs. But only by taking a complete protein naturally rich in BCAAs can you enjoy the multiple benefits provided by these amino acids. This is not the case with purified and/or isolated BCAAs.
In fact, apart from the fact that isolated BCAAs are often derived from keratin sources (hair, feathers...), they have not proved to be effective, compared with a protein source that is rich in BCAAs, but biologically complete (with the other amino acids that are also very important).
What is creatine?
Naturally produced by the human body, creatine is a derivative ofamino acids. This organic compound is mainly stored in muscles. It is also found in the diet, notably in red meat and fish. Without supplementation, half of the creatine used by the body is of endogenous origin, and the other half is provided by the diet.
In bodybuilding and team sports, creatine is frequently consumed in supplement form. The best-known and most extensively studied form of creatine is creatine monohydrate. Taking creatine indirectly promotes muscle mass gain and increases power during very high-intensity efforts.
By increasing phosphocreatine reserves, this amino acid derivative facilitates the production of ATP during short-duration, high-intensity efforts (lifting weights, sprinting, regaining support...).
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According to recent studies (1), creatine supplementation is also beneficial for brain health, particularly following concussion. It also has a positive impact on muscle recovery and post-injury rehabilitation.
For more information, find out more about the differences between whey and creatine, and for which uses to opt for one or other of these supplements.
BCAAs vs creatine: which option is better?
Taken in conjunction with a suitable diet and exercise program, creatine and BCAAs offer specific and different benefits for athletes.
There's really no single best option: their impacts are linked and complementary, but the choice depends above all on individual needs.
While BCAAs - or branched-chain amino acids - are essential for fatigue reduction and muscle recovery, creatine's effects are mainly to improve strength and increase fast energy reserves in the muscles.
Taking creatine monohydrate is therefore ideal for specific profiles of a certain level who take part in sports such as sprinting, weightlifting or combat sports. It enables performance over short, high-intensity periods. It is also of great interest in high-intensity endurance sports (football/rugby), where high-intensity situations are integrated into fatigue and endurance phases (sprinting, acceleration at the end of a match, etc.).
BCAA supplementation (via biologically complete proteins, not isolated BCAAs) is aimed more broadly at all athletes, whether strength or endurance. It can be seen as a common nutritional base for all athletes, whatever their level of training.
How do I take BCAAs and creatine?
BCAAs are generally taken after exercise. Together with other amino acids, they help reduce fatigue and promote muscle recovery. Let's take a closer look at the combination of creatine and bcaa.
We recommend consuming around 20 grams of protein post-exercise for optimum results. In these 20 g or so, the amount of BCAAs must be greater than 5 g for the protein to be considered optimal for supplementation.
Creatine is generally taken as a cure. This is because creatine has no immediate effects, but acts over the long term. So whether you take creatine before or after training is of little importance, even if the body is more likely to absorb it in the muscles after exercise.
A creatine cure involves a 5-day " loading " phase. This means that the number of grams of creatine per day is 4 times 5 grams (i.e. a total of around 20 grams) for the first 5 days, then 3 to 5 grams during the maintenance phase.
Since it is taken as a cure, it is important to take creatine even on rest days, but to take breaks of at least 1 month.
Can creatine and BCAAs be taken at the same time?
Creatine and BCAAs can be taken at the same time. This allows you to combine the functions of both options. Protein and creatine can also be mixed.
BCAAs should be considered as the nutritional support for good muscle building and physiological adaptation, while creatine will increase muscle energy reserves and improve performance in training and competition.
So, by taking these two products together, for sports enthusiasts who include maximum-intensity exercise phases, it's possible to train longer and harder, while optimizing the muscles' physiological response to exertion.
Since creatine enables the body to rapidly produce energy for more intense muscle contractions, combining it with muscle-building BCAAs helps further stimulate muscle growth.
Finally, taking BCAAs speeds up recovery after an intense workout and reduces muscle damage.
No negative interactions are known to date between BCAAs and creatine, and their use is considered healthy over the long term. That said, it is important to remember that BCAAs and creatine are not intended to replace a varied and balanced diet. They do not induce kidney or liver problems, but their use is subject to the advice of a doctor in the event of illnesses of this type.
What are the side effects of BCAAs and creatine?
Consumption of BCAAs can cause certain side effects. These include bloating, abdominal pain and nausea. These effects are, however, easily avoided by avoiding products containing additives and choosing a protein naturally rich in BCAAs and not enriched via isolated BCAAs.
It's also important to stick to the correct dosage; exceeding it won't bring any additional benefits.
Taking creatine can also have certain side effects, such as diarrhoea, nausea or muscle cramps. Here again, never exceed the recommended dosage.
It's important to divide the daily dose into as many doses as necessary if digestive problems are present, and to take creatine with carbohydrates to maximize absorption. Hydration must be impeccable. Finally, a well-informed choice of creatine brand limits the risk of contamination by doping products.
Further information
If you'd like to learn more about the combined use of creatine and BCAAs, here are a few additional resources that might interest you:
Many athletes wonder about creatine's impact on body composition. Our article on creatine in the diet explores how this supplement can fit into a weight control strategy while optimizing performance.
Safety is a legitimate concern when taking any supplement. Find out if creatine poses any risks to the kidneys and how to use it safely alongside your BCAAs.
To optimize the effectiveness of your creatine-BCAA combination, our guide to the ideal time to take creatine will help you determine the optimal timing for your supplementation.
Water retention associated with creatine is an important phenomenon to understand. Finally, if you're worried about the effects of stopping creatine on your muscle mass, our article on muscle loss after stopping creatine will explain what really happens when you stop supplementation.
