The liver, kidneys, and pancreas create creatine. Foods like beef and fish contain it. Creatine is mostly kept in muscles, where it fuels contractions. As a supplement, creatine can boost athletic performance, muscle growth, and cognition.
Creatine increases muscular phosphocreatine. ATP, your cells' energy supply, can be promptly regenerated by phosphocreatine. More phosphocreatine lets you workout harder and longer, building strength and muscle.
Creatine boosts brain cell energy and oxygen transport. It improves memory, learning, focus, and mood.
BCAAs contain essential amino acids leucine, isoleucine, and valine. Because your body cannot manufacture certain amino acids, you must consume or take supplements. Protein-rich foods like meat, eggs, dairy, soy, and nuts contain BCAAs.
BCAAs stimulate muscle protein synthesis, which builds new muscle fibers. BCAAs prevent muscle protein breakdown, which causes muscular loss. By doing so, BCAAs can preserve and grow lean muscle mass.
BCAAs improve workout performance and recuperation. BCAAs inhibit serotonin synthesis, which causes weariness and discomfort during and after exercise. By stimulating natural killer cells, BCAAs boost immunity and combat infections and cancer.
Should You Take Creatine with BCAAs?
The answer depends on your goals, health, tolerance, and preference. No single answer applies to everyone. However, some general criteria may help you decide:
- Creatine and BCAAs may help you gain muscle and strength. Creatine and BCAAs work to increase muscle protein synthesis and inhibit breakdown. Therefore, you may gain muscular size and power.
- Creatine and BCAAs may not be necessary to increase endurance and stamina. Sprinting and hard weightlifting benefit from creatine. BCAAs are better for moderate-intensity, long-term workouts like running or cycling. Combining both pills may not improve endurance.
- If you have kidney or liver concerns or are taking medications that affect these organs, avoid taking creatine with BCAAs. Consult your doctor before using this combo. This caution is because creatine and BCAAs can raise blood creatinine and ammonia levels. These are wastes your kidneys and liver must filter. Kidney and liver damage can result from high creatinine and ammonia levels. Make things worse.
- If creatine or BCAAs cause responses, stop using them, cut the dosage, or lessen the frequency. Creatine can cause bloating, cramping, diarrhea, dehydration, weight gain, and renal damage. BCAAs can cause nausea, headaches, exhaustion, insomnia, and liver damage.
How to Take Creatine with BCAAs?
If you decide to take creatine with BCAAs, here are some tips on how to do it safely and effectively:
- I propose a high-quality product with pure creatine monohydrate with a 2;1;1 leucine, isoleucine, and valine ratio. Avoid products with chemicals or additives that may impair creatine or BCAA absorption.
- Both supplements' dose and cycling protocols must be followed. After loading at 20 grams per day for 5–7 days, creatine is usually taken at 3–5 grams per day. For cycling, take creatine for 4–6 weeks and then 2–4 weeks off. BCAAs should be taken 5-10 grams daily before or during exercise. BCAAs are amino acids the body needs daily, thus there's no need to cycle them.
- Drink plenty of water while taking creatine and BCAAs. These supplements can draw water into your muscles, causing dehydration or electrolyte imbalance. It is advisable to drink 2–3 liters of water everyday, more if you exercise or perspire significantly.
- A balanced diet of protein, carbs, and healthy fats is essential. Essential protein supplies acids that work with BCAAs to synthesize muscle protein. Carbs provide glucose, which works with creatine to replace muscle glycogen. Fats supply energy and critical fatty acids that assist hormone production and overall health.
Creatine and BCAAs may help you build muscle and perform better, but they can have side effects. By increasing phosphocreatine and energy production, creatine can boost muscle strength, power, and size. BCAAs promote muscular endurance, recovery, and hypertrophy by promoting protein synthesis and inhibiting breakdown.
Your goals, health, tolerance, and preference determine whether you take creatine with BCAAs. Taking both supplements may increase muscular mass and strength, but not endurance or stamina. For persons with renal or liver issues or side effects from either supplement, taking both may be dangerous.Choose a high-quality creatine with BCAAs, follow the dosage and cycle procedure, drink lots of water, and eat a balanced diet.