BCAA vs Creatine: Key Differences & Benefits
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BCAAs (Branched-Chain Amino Acids) and creatine can both provide significant benefits to athletes and health and fitness enthusiasts, yet it’s important to know how they differ.
BCAAs are a group of three essential amino acids: leucine, isoleucine, and valine. They are called branched-chain due to their chemical structure and are crucial for muscle growth, recovery, and energy production. They are naturally found in protein-rich foods like meat, eggs, and dairy, but they are also available as supplements.
Creatine is a naturally occurring compound found in muscle cells, primarily used to produce energy during high-intensity exercise. It is made from three amino acids: arginine, glycine, and methionine. The body stores it as phosphocreatine, which helps regenerate ATP (adenosine triphosphate), the primary energy source for muscle contractions. Creatine is found in foods like red meat and fish, but is commonly taken as a supplement (typically creatine monohydrate) for its physical and mental performance benefits.
However, there's a lot more that most people should be aware of when it comes to the differences between these two supplements. In this article, we’ll explore the nuances between BCAAs and creatine—particularly their effects on muscle growth, performance, and recovery — to help you choose the best supplement for you and your goals.
BCAA Overview
BCAAs play a vital role in muscle metabolism and energy production. Unlike other amino acids, which are primarily metabolized in the liver, BCAAs are directly broken down in the muscles, making them readily available for energy and recovery. They can help with:
Muscle Protein Synthesis (MPS): Leucine, in particular, activates the mTOR pathway, stimulating protein synthesis and muscle growth.
Energy Production: BCAAs can be converted into glucose or used as an immediate energy source during prolonged exercise.
Reduced Fatigue: They help prevent an increase in serotonin levels in the brain, which can delay exercise-induced fatigue.
Muscle Recovery: BCAAs reduce muscle damage, decrease delayed onset of muscle soreness (DOMS), and accelerate recovery after intense workouts.
Prevention of Muscle Breakdown: During fasting, calorie deficits, or intense training, BCAAs help preserve muscle mass by providing an alternative energy source.
BCAAs can come from both natural food sources and supplements:
Food Sources:
Animal-Based: Meat (chicken, beef, pork), fish, eggs, dairy (milk, yogurt, cheese, whey protein).
Plant-Based: Soy protein, lentils, beans, quinoa, nuts, and seeds.
Supplement Sources:
BCAA Powders & Capsules: Derived from fermented plant sources (e.g., corn or soy) or synthesized through chemical processes.
Whey & Plant-Based Protein Powders: Naturally contain BCAAs along with other essential amino acids.
BCAA supplements can enhance muscle growth, reduce soreness, and improve endurance, especially if your diet lacks sufficient protein or you are following a high-intensity workout program.
This 2020 study showed how BCAA supplementation helped reduce RPE (rate of perceived exertion) during high-intensity cycling tests. It also concluded that, over time, BCAA supplementation allows subjects to sustain higher workloads.
Creatine Overview
Creatine plays a key role in energy production, particularly during high-intensity, short-duration activities like weightlifting and sprinting. It is stored in muscles as phosphocreatine, which helps regenerate adenosine triphosphate (ATP)—the primary energy currency of cells. It can help with:
Energy Production: Replenishes ATP levels, allowing muscles to sustain high-power output for longer.
Enhanced Muscle Growth: Promotes water retention in muscle cells, increasing cell volume and triggering protein synthesis.
Improved Strength & Performance: Increases power output and reduces fatigue during intense exercise.
Aids in Recovery: Reduces muscle cell damage and inflammation after workouts.
Supports Brain Function: May enhance cognitive function, particularly in those with low creatine stores (e.g., vegetarians).
Creatine is both naturally produced in the body and obtained through diet and supplementation:
Natural Sources:
Animal-Based: Red meat (beef, pork), fish (salmon, tuna), and poultry.
Synthesized in the Body: The liver, kidneys, and pancreas produce creatine from arginine, glycine, and methionine.
Supplemental Sources:
Creatine Monohydrate (Most Common & Studied): Highly effective and affordable.
Other Forms: Creatine ethyl ester, creatine hydrochloride (HCl), buffered creatine.
Since plant-based foods contain little to no creatine, vegetarians and vegans often have lower creatine stores and may benefit more from supplementation. Most people take creatine to increase muscle mass, strength, and overall performance in both athletic and cognitive functions.
There is no shortage of clinical research highlighting the benefits of creatine; it’s one of the most widely researched supplements. This study, published in the Journal of the International Society of Sports Nutrition, examines the safety and efficacy of creatine supplementation in exercise, sport, and medicine.
While well-known as a supplement popular with bodybuilders, creatine has garnered much attention more recently for its cognitive benefits. This study, published in the European Journal of Sport Science, looked at the effects of creatine supplementation on cognitive processing and traumatic brain injury.
BCAA vs Creatine: The Key Differences
| BCAAs | Creatine | |
|---|---|---|
| Key Benefit | Supports muscle recovery & reduces fatigue | Increases strength & energy production |
| Source | Meat, dairy, eggs, plant proteins, supplements | Red meat, fish, supplements (creatine monohydrate) |
| Recommended Dosage | 5–10g before/during/after workouts | 3–5g daily (loading: 20g/day for 5-7 days) |
| Onset Time | Immediate (absorbed quickly) | 2–4 weeks for full muscle saturation |
| Cycle | No cycling needed | No cycling needed |
| Side Effects | Rare (excess may cause stomach discomfort) | Possible water retention, mild bloating |
| Best For | Endurance, muscle recovery, reducing soreness | Strength, power, muscle growth, high-intensity training, cognitive support |
Key Benefits
The key benefits of BCAAs include muscle recovery, reducing fatigue, and muscle protein synthesis.
Creatine’s benefits include building muscle strength and power, expediting recovery, increasing energy production, and helping to support brain health and cognitive function.
Source
BCAAs and creatine can be sourced from both food and supplements. Foods rich in BCAA include meat, dairy, eggs, and plant-protein sources.
Creatine-rich foods include red meat and fish, but you need to consume a lot of them, which is why supplementing with creatine monohydrate is recommended.
Recommended Dosage
The recommended dose for BCAAs is 5-10 grams daily before, during, or after training.
Creatine is best taken at a dosage of 3-5 grams per day.
Onset Time
BCAAs are quickly absorbed with immediate onset; creatine takes two to four weeks for full saturation.
Cycle
No cycling is needed with either creatine or BCAAs.
Side Effects
Both are typically well tolerated when taken in recommended amounts.
Best For
BCAAs are best for muscle recovery, boosting endurance capabilities, and reducing muscle soreness, while creatine is best for energy production, building strength and power, muscle growth, recovery, and cognitive support.
How BCAAs and Creatine Are Similar
BCAAs and creatine are both popular sports supplements that support muscle performance, recovery, and overall exercise efficiency. While they work differently, they share several similarities:
Muscle Support: Both help with muscle maintenance and growth, making them useful for athletic performance.
Exercise Performance: They enhance strength, endurance, and recovery, allowing for better workouts.
Energy Production: Both play a role in supplying energy to muscles, though via different mechanisms (BCAAs reduce fatigue, while creatine replenishes ATP).
Supplement Form: Available in powders, capsules, and drinks, making them convenient to take before, during, or after exercise.
No Cycling Needed: Both can be taken continuously without requiring on/off phases.
Minimal Side Effects: Generally well-tolerated, with few to no major side effects when taken in recommended doses.
Used in Various Diets: Suitable for different training goals, whether muscle-building, endurance, or weight loss.
While BCAAs focus on muscle recovery and reducing soreness, creatine is primarily for strength and power output, making them complementary rather than redundant. Many athletes and fitness enthusiasts take both for well-rounded performance benefits.
How Safe Are These Supplements?
Side effects for BCAAs are typically rare and mild, but can include:
Possible stomach discomfort (bloating, nausea) in high doses
May affect serotonin levels, potentially leading to mood changes
Can interfere with blood sugar regulation, so those with metabolic conditions should consult a doctor before use
Excessive intake may cause imbalances in other amino acids
Creatine is also generally well-tolerated, but side effects can include:
- Water retention or mild bloating in some people
High doses may cause digestive issues (cramping, diarrhea)
May cause kidney strain (rarely) in people with pre-existing kidney conditions
Both supplements are safe for most people when taken in recommended doses. Drinking enough water can help minimize any potential side effects, especially with creatine.
There are plenty of myths surrounding creatine intake and issues such as water retention and weight gain. To learn more, read our article, Debunking Creatine Myths.
Which Should You Take: BCAAs or Creatine?
If you're aiming to improve recovery, reduce muscle soreness, and support endurance, BCAAs are an excellent option. Yet for those looking to increase strength, power output, and muscle mass, creatine could be the more effective supplement to try.
If you're looking for high-quality BCAA or creatine supplements, check out Momentous.
Momentous Vital Aminos contains 13 amino acids, including all nine essential amino acids. Vital Aminos stands out due to its comprehensive blend of essential amino acids, combined with four additional amino acids that are meticulously sourced and combined to deliver maximum benefits.
Momentous ensures the highest quality by using NSF Certified for Sport ingredients, guaranteeing that what's on the label is in the bag. Vital Aminos includes all EAAs and BCAAs plus four additional amino acids that were selected due to their benefits for nitric oxide, antioxidant action, and neurotransmitter health.
Momentous Creatine is sourced from Creapure®, the purest form of creatine monohydrate available and widely considered to be the gold standard of creatine.
While the majority of creatine on the market is sourced from China, ours is a single-sourced ingredient from Germany with no additives, sweeteners, or other ingredients.
What customers are saying about Momentous Vital Aminos:
“I use this daily with creatine and feel it helps my recovery for all my sports activities and also gives me a little extra boost of protein.”
-Geraldine A.
“Good stuff—30 cals, all the amino acids you need, good taste. No brainer.”
-Jason H.
What customers are saying about Momentous Creatine:
“I introduced creatine to my daily routine 3 weeks ago (5g). I can confidently say it has made a noticeable difference in my performance and recovery.”
-Pat P.
“A must for women! I started taking Momentous Creatine over a year ago, and it has been a game-changer. It has significantly improved my post-workout recovery, and I’ve noticed a clear cognitive boost. As a 46-year-old woman, I consider this supplement a must for anyone in perimenopause—it even helps on nights when my sleep is disrupted.”
-Harshal P.
Frequently Asked Questions
Can you take BCAAs and creatine together?
You can take BCAAs and creatine together, as they serve different yet complementary roles in muscle performance and recovery. BCAAs help reduce muscle soreness, support protein synthesis, and prevent muscle breakdown, while creatine enhances strength, power, and ATP production for high-intensity exercise.
Since they function through separate mechanisms, combining them can optimize workout performance and recovery. There are no known negative interactions between the two, making them safe to use together. Many athletes take BCAAs during workouts for endurance and recovery, while using creatine daily for sustained strength gains. Proper hydration is recommended to maximize their benefits.
Do BCAAs or creatine have any benefits for endurance athletes?
Both BCAAs and creatine offer benefits for endurance athletes. BCAAs help reduce muscle fatigue, prevent muscle breakdown, and improve recovery, making them useful during long-duration activities like running or cycling. They also help maintain energy levels by reducing serotonin production, which can delay fatigue.
Creatine, while more commonly associated with strength sports, can benefit endurance athletes by enhancing short bursts of power, aiding in sprint finishes, and supporting muscle recovery. Additionally, creatine helps with cellular hydration, which may improve endurance performance. Taken together, they can enhance endurance, delay fatigue, and promote better recovery between training sessions.
Are BCAAs or creatine better for muscle building?
Both BCAAs and creatine play important roles in muscle building, but they work in different ways. Creatine is generally more effective for muscle growth as it enhances strength, power, and muscle volume by increasing ATP production during high-intensity exercise. This allows for more intense workouts and greater muscle stimulation leading to greater lean muscle mass.
BCAAs, on the other hand, support muscle protein synthesis and reduce muscle breakdown, which can help with recovery and maintaining muscle mass. While creatine provides the energy and performance boost for growth, BCAAs help preserve and repair muscle tissue. For optimal muscle building, combining both is highly effective.
When should you take these supplements?
BCAAs are best taken before, during, or after workouts to support muscle recovery, reduce fatigue, and prevent muscle breakdown. Taking them during exercise can help sustain energy levels and improve endurance.
Creatine is typically taken daily, with most people opting for 3–5 grams post-workout to replenish muscle stores. It can also be taken at any time of day, but consistency is key for optimal results.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
