How to take creatine and BCAA together?

Javier Colomer 5 min. of reading Creatine Leave a comment

The combination of these supplements, creatine and BCAAs, is widely used by athletes looking to boost their strength and increase their muscle mass while speeding up their recovery process after high-intensity workouts.

What is the recommended dose of creatine and BCAAs?

The combination of these products is very useful in improving sports performance and muscle growth in sportspeople and athletes.

Creatine: During the maintenance phase, it is recommended to take a daily dose of 3 grams of creatine or 3.5 grams of creatine monohydrate. A calculation of 0.03 grams of creatine per kilogram of body weight can also be made.

An example: a person weighing 80 kilograms would need to take 2.4 grams of creatine per day (80 kg x 0.03 g/kg = 2.4 g).

Intake should be daily.

BCAAS: To supplement your diet with isolated BCAAs, it is suggested to take 5-10 grams of this sports supplement daily during your training days.

What is the maximum dose?

There is no maximum daily dose as such, however, we recommend following the above indications.

Remember that to get the benefits of these supplements, you must also maintain a diet according to your needs.

When is the best time to take them?

Are you considering taking creatine and BCAAs together? Here at HSN we offer you different ways to combine these ingredients in a shake for your workout routine.

Pre-workout: a shake with creatine and BCAAs can help prevent fatigue and increase energy during intense workouts.
Post-workout: essential for muscle recovery, decreases soreness and promotes growth from the end of training. Optionally, we recommend adding glutamine to the post-workout shake to strengthen the immune system.

What is the point of taking them together?

BCAAs, or branched-chain amino acids, are supplements used in sports mainly to improve muscle recovery. These essential amino acids, which include leucine, isoleucine and valine, are not produced by the body, hence the need for supplementation.

Creatine is an organic acid produced by our body that directly benefits muscle fibres, thereby contributing to improved athletic performance.

Benefits of taking creatine and BCAAs together

Branched-chain amino acids and creatine offer a number of benefits for athletic performance and muscle health including:

They speed up muscle recovery and relieve pain associated with microfibrillar tears caused by high intensity training.
They promote muscle growth by facilitating related metabolic processes.
They increase testosterone levels in the body.
They prevent the degradation of proteins, one of the elements for the preservation and growth of muscle tissue.
They help reduce body fat.
They protect against muscle catabolism.
They enhance explosive strength and improve overall strength.
They improve muscle recovery after training.
They prevent fatigue.

The best supplements in HSN

At HSN we are committed to providing you with the best quality products, using internationally recognised and patented raw materials.

In our online catalogue, you can buy BCAA supplements formulated with the 2:1:1 ratio, which is the most common ratio on the market.

Buy BCAAs from HSN, such as Evo 2:1:1 Powder.

Buy Creatine Monohydrate of the highest quality directly here.

Bibliographic sources

https://examine.com/supplements/creatine/
Lanhers, C., Pereira, B., Naughton, G., Trousselard, M., Lesage, F. X., & Dutheil, F. (2017). Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Medicine, 47 (1), 163-173. https://pubmed.ncbi.nlm.nih.gov/29138605/
Jeukendrup AE. Nutrition for endurance sports: marathon, triathlon, and road cycling. J Sports Sci 2011;29 Suppl 1: S91-9
Hulmi, J. J., Kovanen, V., Selänne, H., Kraemer, W. J., Häkkinen, K., & Mero, A. A. (2009). Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. Amino Acids, 37(2), 297-308. https://pubmed.ncbi.nlm.nih.gov/18661258/
Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36. https://pubmed.ncbi.nlm.nih.gov/23919405/
Blomstrand, E., Eliasson, J., Karlsson, H. K. R., & Köhnke, R. (2006). Branched-Chain Amino Acids Activate Key Enzymes in Protein Synthesis after Physical Exercise. The Journal of Nutrition, 136(1), 269S-273S. https://pubmed.ncbi.nlm.nih.gov/16365096/