Buzz
If you've ever been undecided about whether to use BCAAs or Creatine as supplements during gym sessions, this article will help you reassess which one is best suited to your goals.
Alongside Whey Protein, BCAAs and Creatine are commonly purchased together by gym-goers. If you have the means, purchasing both is advisable. However, if you're on a tighter budget but still want to add BCAAs and Creatine to your regimen, you'll need to prioritize one. So, which one will you choose?
Let's explore whether using BCAAs or Creatine is more beneficial
Understanding BCAAs
To make an informed choice about which product to use, we need to understand it first.
BCAAs are composed of 3 amino acids: Leucine, Valine, and Iso leucine. The ratio between these 3 substances is usually 2:1:1 or 4:1:1, and sometimes even 8:1:1. The ratio of Valine to Iso leucine is typically equal, while Leucine is often higher because it's the most important amino acid for muscle building.
Whey Protein contains BCAAs, but it's rare to find a whey protein product with the correct BCAA ratio; often, the ratios are all over the place. Consequently, an inaccurate Leucine ratio can significantly reduce the effectiveness of BCAAs. This is why many people advocate for combining Whey Protein with additional BCAAs, as the body doesn't naturally produce them.
BCAAs contain no calories, so individuals looking to lose weight can safely use them without gaining weight. Additionally, taking BCAAs before meals can help reduce food intake. BCAAs have a potent recovery effect, promoting overall health.
BCAAs come in two forms: powder and tablets. However, powder form is generally preferred, so BCAA tablets are gradually becoming less popular.
You can delve deeper into understanding BCAAs in the article 'What are BCAAs?'
Understanding Creatine
Alongside BCAAs, Creatine is one of the most widely supplemented substances worldwide. Although Creatine serves numerous purposes, its primary role in fitness is to enhance energy levels and improve workout performance.
Creatine is abundant in meat and fish, and notably, the body can synthesize it to some extent (although only around 2g/day).
The effects of Creatine are not immediately felt; it requires accumulation over several weeks. Even after discontinuing use for up to two weeks, residual effects may still be noticeable.
Creatine can be used continuously for extended periods without affecting health. However, although it is very safe, the recommended dosage is still 5g/day; using more does not bring much additional benefit.
You can also read more about Creatine to better understand.
So, should you use BCAAs or Creatine?
To answer the question of whether to use BCAAs or Creatine, you will need to consider your current goals.
If your goal is to maintain your figure and recover quickly, prioritize BCAAs as they contain no calories and help you recover faster after workouts.
If you want to improve your health for workouts and need more energy to train harder, leading to bigger muscles (due to water retention), then Creatine is the optimal choice for you. Of course, if you can find a Whey protein with the ideal BCAA ratio like Whey Better, adding Creatine alone becomes even more logical and cost-effective.
However, if resources permit, using both alongside Whey protein is a perfect combo for training, leaving no room for debate.
I hope this article on whether to use BCAAs or Creatine has helped you determine more clearly which product to use. Wishing you success in your workout journey.
Posted by: Duong Le
Keywords: Which is better for gym workouts, BCAAs or Creatine?
