If you’ve been looking at performance enhancement supplements at your local store or online, you’ve likely come across two ingredients: beta-alanine and creatine.
They are an ideal choice to increase athletic performance and promote muscle growth.
But what are they, and do they live up to their hype?
Creatine and beta-alanine are two separate supplements that work in various ways.
Read on to learn the difference between beta-alanine and creatine and explore their potential benefits.
What is Creatine?
Creatine is a natural source of energy that helps your skeletal muscles contract.
It is popular with athletes because it creates“quick burst” energy and increases strength. This improves your performance without affecting your ability to exercise for longer periods.
What Happens When You Take Creatine?
Once taken, the skeletal muscles break down creatine into two compounds: phosphocreatine or creatine phosphate.
The former then assists in creating adenosine triphosphate (ATP) – a source of energy.
It helps maintain a continuous supply of energy to your muscles during intense exercise, particularly weightlifting (as well as other explosive power-based exercises) and intensifies overall exercise performance.
Fitness influencers and websites may tell you beta-alanine directly absorbs lactic acid – this is a misconception and incorrect.
The Most Common Creatine Supplement: Creatine Monohydrate
Creatine monohydrate is a pure form of creatine with a high level of bioavailability (the level of the nutrient’s ability to be absorbed by the body), leading to better utilization and effectiveness.
Its benefits include but are not limited to the following.
- Improves exercise performance.
- Helps recovery after intense exercise.
- Increases muscle mass.
- Prevents severe muscle injuries or reduces the severity of muscle injuries.
- Helps athletes tolerate more intense activity.
- Reduces dehydration and cramping.
What is Beta-Alanine?
Beta-alanine is a non-essential amino acid that interacts with histidine to generate carnosine and buffers the accumulation of lactic acid, which helps delay muscular fatigue.
Does Beta-Alanine Help Muscle Growth?
Beta-alanine doesn't directly contribute to muscle growth like creatine does; however, its ability to delay muscle fatigue indirectly supports muscle development.
According to studies, supplementing with beta-alanine extends the duration of high-intensity workouts.
It enables individuals to push their limits and engage in more demanding training sessions. Over time, this increased training volume can increase lean body and build muscle mass.
How to Take Creatine and Beta-Alanine Together
Combining creatine and beta-alanine is a common practice for those seeking a comprehensive approach to performance enhancement.
To maximize the benefits of both supplements, consider taking them at different times. For example, take creatine post-workout to replenish ATP stores and beta-alanine pre-workout to enhance endurance during workouts.
Are BCAAs More Effective Than Creatine
Another supplement you have encountered is branched-chain amino acids (BCAAs). There are different opinions about which is better, but when it comes down to the nitty gritty, their efficacy depends on your goals.
If you’re trying to build muscle, BCAAs are likely a better choice. Branched-chain amino acids (BCAAs) are required to stimulate muscle growth.
They can also speed up muscle recovery and potentially play a role in metabolizing fat. However, there is no current scientific evidence to support these claims.
On the other hand, creatine is an amino acid found in the body. It helps provide energy by replenishing adenosine triphosphate (ATP) levels. It may also help increase muscle mass and strength.
If you aim to enhance your workout performance, Creatine is the recommended supplement. However, if your focus is on muscle building and post-workout recovery, BCAAs are the preferable option.
Beta-Alanine vs BCAA
Beta-alanine and BCAAs work differently in the body.
Beta-alanine helps you work out longer by delaying muscle fatigue, while BCAAs provide essential amino acids that help build muscles and speed up post-workout recovery.
So, which supplement emerges as the winner?
- Creatine and beta-alanine are popular supplements for better athletic performance. It restores cell energy, enhancing strength and exercise performance.
- Beta-alanine, before workouts, reduces lactic acid buildup, allowing for more challenging training and better results.
- BCAAs are ideal if your goal is to build muscle.
The reality is that your training goals determine which supplement is best for you.
However, all three can be combined – it’s best to speak to a medical professional first to ensure you’re taking them correctly.Browse MRM Nutrition