weightlifting supplements

BCAAs vs. Creatine: What You Need To Know

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When it comes to weightlifting, supplements are a great way to boost how well your body is able to adapt and grow.

Two of the most popular supplements weightlifters use are BCAA, or Branched-chain amino acids, and creatine.

Each of these supplements has a different function that will help your body as you train.

Oftentimes people ask which one should I pick?

So when comparing BCAA vs Creatine, which should you choose to get the best results? 

man lifting a weight

What do BCAAs do?

The branched-chain amino acids, or BCAAs, is a group of three essential amino acids; leucine, isoleucine, and valine. 

They are essential amino acids because your body cannot naturally produce them, therefore you need to get them from your food. They have a couple of benefits in building and repairing your muscles.

Each element of BCAA works together to keep your body healthy:

  • Leucine: Useful for things like protein synthesis, tissue regeneration, and metabolism.
  • Isoleucine: May help regulate blood sugar, boost energy, and aid in repairing and developing lean muscle mass.
  • Valine: May help in growing muscle and repairing tissue, boost energy, and increase endurance.

Taking a BCAA supplement is an effective way of ensuring that you get all three essential amino acids in your diet. 

If you’re looking for a great BCAA supplement then look for one of high quality. 

What does creatine do?

Creatine is an amino acid. It helps with the function of the muscles and brain. 

Creatine is useful for:

  • Helping build muscle mass 
  • Repairing damaged or sore muscles
  • Improving general performance.

Creatine is generally taken into phases being a loading phase and then a maintenance phase.

For the loading phase, you take 20g a day for 5 to 7 days.

For the maintenance phase, you take 3-5g a day. 

The reason why you do this loading phase and then the maintenance phase is because during the loading phase, you want to build up the stores of creatine in your muscles. Once that is done, you don't need to keep taking so much and can maintain that level of creatine in your muscles on the lower quantity maintenance phase.

Creatine is best taken with carbs and protein.

If you're looking to get some creatine into your diet, try using Creapure for its high quality.

man holding two dumbbells sitting on a bench

BCAA vs Creatine

So, which one should you take? 

 BCAA or creatine? 

 When it comes down to it, there's no reason to choose one or the other.

 Each supplement has its own function and can be used together to achieve great results.

 Just remember the supplements alone won't lead you to reach your fitness goals. You have to eat right and train as well!