BCAA vs Creatine
To build muscle mass, your body requires extra calories to fuel your workout. You should be consuming a calorie surplus while following a lean diet comprising of the three essential macronutrients: carbohydrates, lean proteins and essential fats – protein levels should be kept high because it can help to maintain and build muscle.
With stacks of protein supplements out there that claim to help enhance your workout and aid muscle recovery, we consider why supplementing BCAA or creatine could help you take your fitness to the next level.
BCAA
Branched-chain amino acids refer to three of the essential amino acids: leucine, isoleucine and valine, which your body can’t produce naturally. BCAAs are most commonly found in protein sources within your diet such as meat, fish and eggs. Alternatively, they can be taken as supplements.
BCAAs come in two forms: a tablet and a powder. The BCAA powder comes in a variety of flavours and is usually taken in liquid form mixed with a sports drink, cordial or water. You can supplement BCAAs into your routine before, during and after your workout.
BCAAs are the building blocks of protein and protein levels should remain high in the body when working out. Protein helps to maintain and build new muscle. Protein synthesis must exceed the rate of protein breakdown to prevent muscle loss.
Creatine
Your body already produces creatine naturally – it is a non-essential amino acid. Your body only naturally produces small amounts, and after a portion is excreted, there is little left to be stored in your muscles. Creatine stores deplete rapidly during exercise. However, supplementing with 3g/day of creatine into your routine can increase your physical performance during short bursts of high intensity exercise. Try our new Maximuscle Creatine Monohydrate.
BCAA and a creatine stack: is it worth it?
You can stack BCCAs with creatine, but this should generally be short-term as your body already naturally produces creatine. Taking both supplements together means that you can combine the benefits of the two.
