Branched-chain amino acids (BCAAs) and creatine are popular fitness supplements that may improve your workout performance. Taking a BCAA supplement may improve your physical activity by lowering your risk of muscle damage and soreness. Creatine may help improve energy and strength during workouts.
BCAAs are three amino acids—leucine, isoleucine, and valine—that aren’t naturally made in the body. Amino acids are substances your body turns into protein that help with food digestion and repair muscle tissue. When consumed, they’re absorbed and broken down in the skeletal muscle, the type of muscle that controls movement.
BCAAs may help you:
- Build protein and energy in your cells
- Support muscle growth
- Lower muscle damage and soreness
You can find BCAAs naturally in meat and dairy, nuts, and seeds. BCAA supplements are safe in doses of up to 20 grams daily for up to six weeks. One study recommends a daily BCAAs dose of two to 10 grams at least three days before, immediately before, and after exercise. More research is necessary to find out the best time to take BCAAs and how effective they are long-term.
Potential side effects of BCAAs include nausea, stomach pain, muscle cramps, and decreased appetite.
Creatine is made from the amino acids glycine, arginine, and methionine. It may help improve physical performance, strength, and energy during short workouts. Creatine may also help protect your body from inflammation and cell damage. It’s in foods like beef, pork, and seafood, as well as supplements.
Creatine makes adenosine triphosphate (ATP), a substance that gives energy to muscles. It also helps prevent muscle soreness by reducing lactate build-up.
When taking creatine supplements, you typically start with 20 grams daily for up to seven days, followed by three to five grams daily for up to 12 weeks. Starting with a larger “loading dose” may increase how much creatine your body stores. This higher storage can help you perform at a higher intensity and recover more quickly.
Weight gain is the most common side effect of creatine. Creatine draws water into your muscles, also known as water retention. Less common side effects include stomach cramping, nausea, diarrhea, and muscle cramps.
| BCAAs | Creatine | |
| Naturally made in the body | No, can only get it through diet or supplement | Yes, and can also be obtained through diet or supplements |
| Potential benefits | Improves muscle damage, soreness, and muscle size | Improves strength, energy, power, and soreness |
| Best for | Muscle growth and recovery | Short-term workouts that require energy, like powerlifting, soccer, and rowing |
| Potential side effects | Nausea, stomach pain, muscle cramps, and insulin resistance | Weight gain due to water retention, stomach cramping |
| Stored in the body | No, and are fully absorbed within hours | Yes, the body stores it until it needs to be used |
BCAAs may work well for people whose main goal is muscle growth. Amino acids are necessary for making proteins, which you need to grow and maintain muscle.
BCAA supplements may help people who don’t consume enough protein daily. It won’t improve muscle mass in people who meet their daily protein requirement, which is at least 1.6 grams per kilogram of body weight per day. Taking protein supplements that contain BCAAs, such as whey and casein, helps you meet your daily protein intake.
Adults aged 57-70 may benefit from taking creatine since it can improve muscle mass and strength, two factors that become more important as you age.
Using creatine when you’re older can help:
- Improve balance and stability
- Improve the ability to complete tasks independently
- Lower the risk of age-related diseases, such as osteoporosis (bone thinning and weakening)
Combining creatine with resistance training, such as push-ups, sit-ups, and crunches, can provide more health benefits.
Vegetarians may also benefit from taking creatine. This is because creatine is naturally found mainly in meat and dairy products.
BCAAs and creatine are safe to use together. BCAAs can help with muscle protein production and repair, while creatine helps with energy and strength.
You can safely take these supplements at the same time. For example, if you use powder supplements, you can mix both in the same drink or smoothie. If you take them together, check to make sure they don’t contain any other ingredients that shouldn’t be mixed. Your healthcare provider can help you review the label.
BCAAs and creatine are popular fitness supplements used to improve your overall workout performance. BCAAs can help your physical activity by lowering your risk of muscle damage and soreness, and creatine can help improve energy and strength during workouts.
If you’re interested in taking workout supplements like BCAAs or creatine, consider talking with your healthcare provider. They can help you decide which option is best for you and your fitness goals.
