Hello, dear athletes. Alexander Bely is with you. Since you are reading this article, it means that training without additional enrichment of the body for more intense recovery, increased strength and muscle mass growth has already exhausted itself. And you, striving for progress, finally decided to turn to sports nutrition. And rightly so!
I’m sure you know that muscles are essentially made of protein. But how to increase energy, strength, the rate of formation of new muscle fibers, their speedy recovery, and what is better to take creatine or bcaa for this - the question remains for you. It’s okay, we’ll figure it out together now.
How does creatine work?
So, to understand how to take protein, creatine and BCAA, you need to gain knowledge about what each supplement is individually.
In bodybuilding, creatine is included in the diet to increase strength and endurance. However, an additional bonus will be an increase in muscle hardness and volume. Creatine retains water inside muscle fibers, which leads to an increase in their size.
Contrary to what many people think, creatine does not retain water in fat cells and does not make you look “flooded” or puffy. When taking this supplement, the athlete’s body becomes rigid, but without a bright relief. Don't forget that the main purpose of taking a supplement is to give you more strength.
If you want to buy creatine, you can do so here.
TOP creatine
Condemned Labz Locked Down
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What is the essence of the additives action?
See also:
What is the best way to take creatine?
How to combine the supplement correctly.
Creatine is an organic nitrogen-containing acid necessary for energy exchange in nerve and muscle tissue during the oxidation of substances. With its deficiency, the latter slow down significantly, and with excessive concentration in the body, muscle growth accelerates, strength indicators and endurance increase.
When using creatine, athletes note:
- increase in muscle mass;
- increase in peak force;
- less fatigue after physical training;
- better recovery of the training field;
- increasing the number of lifts of maximum weight;
- reducing the load on the nervous system;
- decreased pain sensitivity.
Muscletech, Essential Series, 100% Platinum Creatine, Unflavored, 14.11 oz (400 g)
Price – ₽736.15
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Optimum Nutrition, Creatine Fine Powder, Unflavored, 1.32 lbs (600 g)
Price – RUB 1,655.74
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MusclePharm, Assault Energy & Strength, Strawberry Ice 12.17 oz (0.76 lbs) (345 g)
Price – ₽2,065.69
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This is interesting! Creatine was discovered and studied back in 1832. At the same time, its role in the body was proven. But until 1992, athletes did not widely use the supplement, until after the Olympic Games in Spain information appeared about the use of creatine by athletes.
BCAA (BCAA or BSA) is a complex of 3 essential amino acids - valine, leucine and isoleucine. Unlike others, they are not synthesized by the body independently and enter it exclusively from food. Amino acids are necessary for the body’s synthesis of protein molecules, are building materials for muscles, and affect energy metabolism processes.
Up to 30% of muscle tissue consists of BCAA amino acids.
The use of BCAA supplements allows the athlete to:
- increase endurance indicators;
- accelerate the process of muscle tissue recovery;
- slow down the process of muscle destruction with low-calorie nutrition;
- reduce the risk of injury;
- maintain high testosterone levels.
MusclePharm, Essentials, Branched Chain Amino Acids (BCAAs), Fruit Punch, 1.14 lbs (516 g)
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Xtend, The Original, 7 g BCAAs, Italian Blood Orange Flavor, 15.3 oz (435 g)
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Optimum Nutrition, BCAA 1000 Caps, Large Pack, 1 g, 200 Capsules
Price – RUB 1,772.98
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Be sure to check out:
Creatine: properties of the supplement and its importance in sports nutrition. Expiration date and storage of creatine. Creatine and protein: rules for taking it together. How to take creatine and gainer together.
How do BCAAs work?
Unlike creatine, BCAA amino acids are not taken to develop strength, but to restore, grow and protect muscle mass from destruction. Essential amino acids occupy approximately 40% of muscle components. More specifically, this is:
- L-Leucine – an amino acid that prevents post-workout catabolism;
- L-Isoleucine – promotes hemoglobin synthesis and stabilizes blood sugar levels;
- L-Valine – accelerates metabolism and replenishes energy reserves.
From here we can safely conclude that BCAA is one of the main muscle builders.
By slowing down the production of cortisol as a result of consuming amino acids, the process of post-workout loss of lean muscle is blocked.
So, in this combination of sports nutrition, BCAA are responsible for the restoration, growth and protection of muscle mass.
It would be quite appropriate to ask: is it possible to take creatine with BCAA? The answer is clear - definitely! These two supplements will go well together and complement each other.
- Creatine – increases endurance and strength, allows you to increase weight;
- BCAA - protect muscles during intense training and restore after.
But still something is missing. Taking essential amino acids is essential, but your body also needs the full spectrum of these nutrients that protein can provide!
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Which is better: amino acids or BCAA - how to make the right choice
Individuals who have little understanding of sports supplements may need more time to figure out which substances to take to achieve positive results. Before you start taking it, you should find out what benefits amino acids have and which BCAAs are better. The use of this product helps suppress catabolic processes during intense physical activity.
Proper use of the product ensures rapid growth of muscle fibers and facilitates the recovery process. Energy reserves increase, endurance indicators improve, taking amino acids has a positive effect on the athlete’s strength indicators. Taking the best BCAAs along with other supplements helps enhance their benefits.
A complex of amino acids can include up to 28 different compounds, while BCAA contains only three. The use of such a complex will help saturate the body with essential substances, replaceable and essential acids. But for the normal course of recovery processes, the body requires three amino acids in larger quantities. Depending on what goal you are pursuing - to increase mass or to help muscles recover faster, the choice will depend.
How does protein work?
Now it’s clear whether creatine can be mixed with BCAA, but can protein be added to them?
Protein can easily compensate for the lack of protein for the body, which is ideally obtained from regular food. It serves for the high-quality formation of bone, muscle and cartilage tissue, which, in turn, is very important for the growth of high-quality mass and training.
Protein in the body is broken down into amino acids, which are then sent to specific needs (the same creatine, which is energy for muscles, arginine, which improves nitrogen synthesis, etc., is synthesized from them).
Many people believe that there is no point in drinking BCAA with protein, since the latter already contains essential amino acids. But the fact is that for high-quality results you will need to take 30 g of BCAA per day, and the daily intake of protein powder cannot give you that much. BUT, if your budget is enough for either protein or BCAA, then you should choose the latter.
TOP proteins
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TOP proteins
There are now a variety of protein shakes on the sports nutrition market. With such a huge selection, you can get confused. We present to your attention the TOP 8 best proteins:
| Item no. | Protein | Manufacturer |
| 1. | Platinum Hydro Whey | Optimum Nutrition |
| 2. | Syntha-6 | BSN |
| 3. | ISO-100 | Dymatize |
| 4. | Prostar 100% Whey Protein | Ultimate Nutrition |
| 5. | 100% Whey Protein | Scitec Nutrition |
| 6. | 100% Whey Gold Standard | Optimum Nutrition |
| 7. | ISO Sensation 93 | Ultimate Nutrition |
| 8. | Protein 80+ | Weider |
With all the diversity of the protein line, it should be remembered that most of the protein must be obtained from natural food. You shouldn’t get carried away with proteins unless absolutely necessary because such a load negatively affects the urinary system and kidneys.
How to combine creatine and BCAA together?
In order to get the expected result, you need to know how to take creatine and BCAA correctly. By the way, such a “partnership” will be effective not only when gaining muscle mass, but also when cutting.
We know for sure whether it is possible to mix BCAA and creatine, we just need to find out how best to do it. In fact, there is nothing abstruse here, given the entire component composition of these two supplements, we can conclude that they can be taken even in one dose. And it is best to do this with sweet juice, since sweet juice contains sugar, which is a transport system for them.
The process of absorption of creatine and BCAA in joint action occurs within half an hour. You can take these supplements by simply throwing one serving into a shaker before your workout.
We have decided on the combination of supplements, now we need to figure out how to drink BCAA and creatine accompanied by protein.
An effective combination
With protein
Creatine has one significant disadvantage - it is not sufficiently soluble in water. Because of this, the mixture tends to linger in the stomach and cause upset. In addition, this property prevents beneficial substances from reaching the muscles. In other words, amino acids are simply excreted from the body. To prevent this from happening, it is important to consume creatine together with protein. It is better if it is whey protein, as it is quickly absorbed. This combination greatly increases the effectiveness of training.
Creatine is not that important, but it needs to be combined with protein - pure protein. If protein provides a large influx of “building” mass, then creatine allows you to saturate your body with maximum energy. Despite the harmonious and coordinated work of the two supplements, it is important to use them wisely. The best ratio is considered to be: 5 grams of creatine per 25-30 grams of protein(s).
With gainer
Another supplement that creatine goes well with is gainer. The best time is either before training (half an hour) or after it. Introducing a high-carbohydrate mixture will saturate the body with the lion's share of energy, as well as significantly increase muscle mass. Alternatively, you can take creatine along with orange, grape or grapefruit juice. For better absorption, it is important that the drink is slightly warmed.
As for the gainer, it’s no secret that this kind of supplement is best combined with creatine. However, at first, we recommend using gainer and creatine separately. This is necessary so that your body gets used to the new supplement. Then you can gradually switch to simultaneous use. Carbohydrates will only contribute to better absorption of creatine. The optimal ratio is considered to be: 5 grams of creatine per 15-20 grams of carbohydrates (gainer).
With BCAA
BCAA is an excellent “protector” of muscles from destruction. Pairs perfectly with creatine. This duo is perfect for gaining lean muscle mass. In our opinion, the best combination in this sense is the following complex: BCAA, protein and creatine. Thanks to this combination, you can achieve more effective results in the shortest possible time.
So, when gaining muscle mass, you can use a cocktail with creatine and BCAA immediately after physical activity. If you want to lose weight, then the two sports supplements are also quite compatible. You simply consume amino acids before, during and after physical activity and do not cancel creatine, which will give you an additional boost of energy that will help you cope with fat. In this sense, it is more correct to consume BCAAs and creatine after going to the gym. The best ratio: 5 grams of creatine per 10-15 grams of amino acids. Before the strength load, you can take protein and amino acids, and immediately after - amino acids and creatine again, and after another 20 minutes you can already drink a protein shake.
With beta-alanine
A truly explosive combination that allows muscles to grow by leaps and bounds. Few athletes know, but it is this amino acid that contributes to the rapid gain of muscle mass and a tremendous increase in endurance under constant and intense stress. But to achieve the desired growth, we recommend choosing the optimal course of treatment for yourself: 4, 8 or 12 weeks. You can take two sports supplements at the same time, or use creatine (or Beta-Alanine) for the first week, and beta-alanine (creatine) for the following week. This tandem is perfect for all weightlifters who get little benefit from taking creatine alone.
How to take protein, creatine and BCAA together?
As stated above, all three supplements have their own function for building muscles, therefore, there are optimal regimens for taking such a tandem of supplements. It is recommended to drink BCAA in the morning, as this will serve as a blocker of the catabolism process. During the day, the athlete should absorb about 30 grams of amino acids (4-5 doses).
Creatine should be loaded 2 times a day, 5 grams. Protein should be taken 2-4 times a day - between meals and after training. But still, the question remains: is it possible to mix BCAA with creatine and protein after training?
So, the most effective scheme is this:
- BCAA - in the morning, before and after training (together with creatine);
- Protein – between meals, after training (with one serving of BCAA);
- Creatine - before and after training (together with BCAA).
Do not forget that each human body is special and any combination will affect everyone differently. Therefore, it is recommended to experiment with the use of such supplements.
If you want to learn in more detail about the rules for taking sports nutrition, which will increase the effectiveness of its work, we recommend reading the article: How to take sports nutrition correctly.
TOP creatine
According to experts in the field of sports, the TOP 8 creatine manufacturing companies are:
| Item no. | Creatine | Manufacturer |
| 1. | SuperPump | Gaspari Nutrition |
| 2. | naNo Vapor | MuscleTech |
| 3. | NO-XPLODE Creatine | BSN |
| 4. | Lava | Universal Nutrition |
| 5. | Hardcore Musclebuilding Stack | MuscleTech |
| 6. | GlycerGrow | Controlled Labs |
| 7. | Storm | Universal Nutrition |
| 8. | JetFUSE NOX | German American Technologies |
Before you start taking a course of creatine on your own, you need to consult a medical expert and trainer. This way, taking the drug will be safe and effective.
What to take with BCAA, protein and creatine?
BCAA, protein and creatine are not a complete sports nutrition complex. You should also supplement it with the following basic supplements:
- Vitamins and minerals – necessary to support all body functions and immunity in particular;
- Fatty acids help maintain healthy metabolism, heart and endocrine system function, and immunity.
By adding a vitamin complex and the right fats to protein and BCAA, you get a complete basis for high-quality recovery.
If we are talking about supplements to creatine, then it should be considered as a supplement to improve the quality of the training process. And this means that additions to it should also be training. One of the specialized supplements that can significantly improve the quality of your workouts is a pre-workout supplement. It often also contains creatine, plus many other components to increase energy, endurance, strength and concentration.
We highly recommend reading the article: How to take a pre-workout supplement.
You can supplement your pre-workout supplement intake with a product such as nitrogen donors or pills. They will not only give you a spectacular pump, but will also improve the delivery of nutrients due to increased blood circulation.
The best vitamins
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The Best Healthy Fats
NOW Super Omega 3-6-9 1200 mg (180 capsules)
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Bad combination
With fat burners
It is a well-known fact that fat burners help you lose excess weight. Fat burner and creatine will not give you side effects if you use them at the same time. In general, creatine, due to its natural origin, can be combined with many products. However, this technique is not entirely advisable, since creatine’s main property is water retention in muscle cells. If you want to lose weight, then monohydrate is not the drug that will help you with this. When losing weight, it is best to use a fat burner separately from creatine. The simultaneous use of two drugs interferes with the action of each other, or rather leads to meaningless use. You can first take a course of a fat burner, and then start taking creatine.
With L-carnitine
L-carnitine is known to be taken to increase endurance and improve fat burning. On the one hand, carnitine has nothing to do with muscle tissue, so you can take two drugs calmly. But again the question arises as to the appropriateness of such a combination. There will be no side effect from such a duet, however, there will be no effective result either. Therefore, decide for yourself what is more important to you at the moment: burn fat or increase strength. By the way, l-carnitine combines better with carbohydrates and not with creatine.
CREATINE
Creatine is a nitrogen-containing carboxylic acid. About 95% of our body's creatine is stored in skeletal muscles, 5% is in body organs such as the heart, brain, and liver. Contained in meat and fish, but destroyed during heat treatment.
Number one among the products discussed by athletes, especially due to its effect on the body and its effectiveness.
So, the magical effects that creatine has:
- significantly improves mental abilities (proved by scientists in a study);
- improves memory;
- increases endurance;
- increases strength indicators;
- speeds up metabolism;
- forms a relief without fat and with clear venousness;
- quickly recovers after training;
- has an anti-inflammatory effect;
- neutralizes lactic acid;
- stabilizes blood composition;
- increases energy levels;
- in combination with intense exercise, it gives excellent muscle growth without harm to other systems and organs.
When taking creatine, you must follow the dosage, otherwise it can lead to digestive upset. Creatine is not recommended for people with chronic diseases or pregnant women.
Conclusion
Creatine will help you conduct more effective workouts, smooth out the effects of lack of sleep, and stimulate mental processes. This product is good for saturating the body. Indispensable for athletes.
What is creatine?
One of the “magic” supplements is creatine. This is a completely natural substance. Although they have recently learned to synthesize creatine artificially, it has nothing to do with chemistry. This is a complex amino acid structure, the purpose of which is to accumulate in muscles in the form of creatine phosphate. During muscle load, creatine phosphate breaks down, releasing the phosphate molecule necessary for the formation of ATP (the main active substance in muscle contraction) and the same creatine molecule. If glucose enters the blood (from an energy drink or the breakdown of subcutaneous fat), then creatine will again “bind” and be deposited in the muscles until the next contraction. Or creatine will be excreted from the body in urine. It is the latter that makes it necessary to regularly take creatine - it cannot be stored for future use forever.
Research on Creatine in Combination with Strength Training
The researchers conducted experiments with four groups of 15 women. The control group did not exercise and took a placebo. Another group of 15 women did not exercise but took creatine: 20 g per day for the first five days, then 5 g per day [CR]. A third group of 15 women took a placebo and did strength training twice a week. The workout consisted of seven basic exercises that collectively loaded all major muscle groups in the body [PL+RT]. The fourth group also trained and supplemented with creatine [CR+RT]. The experiment lasted 24 weeks.
Supplementation with creatine increased the effects of strength training. For example, the maximum weight women could lift in one repetition of the bench press [1RM] increased significantly only in the CR+RT group (10% more than in the placebo training group). Additionally, the combination of strength training and creatine supplementation resulted in women being able to stand up from a chair more often within 30 seconds in a special test.
In the CR+RT group, women's muscle mass in the arms and legs [Appendicular lean mass] increased by a significant amount, but this did not happen in the other groups.
Effects of carnitine
It is impossible not to note the useful qualities of another element. Carnitine is an excellent fat burner. It promotes the accumulation of glycogen in muscles, which increases the body's endurance and accelerates muscle growth in volume. Carnitine, together with testosterone, are powerful helpers in improving results. Taking the supplement is very useful during weight loss. Carnitine speeds up the weight loss process by converting fats into energy.
