Taking BCAA with Creatine: Is it SAFE or Not?

Short Answer: It is generally safe to take BCAA and creatine together or one after another. Because there is no scientific evidence that they have any negative interactions or side effects when combined.

BCAA and creatine are both popular supplements for fitness enthusiasts and athletes.

BCAA stands for branched-chain amino acids, which are leucine, isoleucine, and valine. These amino acids help with muscle growth, recovery, and performance.

Creatine is a compound that helps with energy production, especially during high-intensity exercise. It can also increase strength, power, and muscle mass.

According to Ayurveda, BCAA and creatine are not compatible with each other.

Ayurveda believes that different foods have different qualities and effects on the body and mind.

BCAA is considered to be light, dry, and heating, while creatine is heavy, moist, and cooling.

Mixing these two supplements can create an imbalance in the body and cause digestive problems, inflammation, or toxicity.

Ayurveda recommends taking BCAA and creatine separately, with a gap of at least four hours between them.

But according to science, there is no evidence that BCAA and creatine have any negative interactions or side effects when taken together.

In fact, some studies suggest that combining BCAA and creatine may have synergistic effects on muscle growth, performance, and recovery.

For example, one study found that taking BCAA and creatine together resulted in greater increases in lean body mass, strength, and power than taking either supplement alone.

Another study found that taking BCAA and creatine together improved endurance performance and reduced muscle damage compared to taking a placebo.

As a nutritionist, my advice is to try it first.

If after taking BCAA and creatine together you experience any adverse reactions, such as nausea, bloating, cramps, or headaches, then stop combining them. And if you can tolerate them well, then continue.

However, you should be mindful of the quality and quantity of BCAA and creatine you consume. Because too much of any supplement can be harmful or ineffective.

Whether you take them together or not, you should always choose high-quality BCAA and creatine products from reputable brands.

Because some supplements may contain impurities, additives, or fillers that can affect their potency or safety.

You should also follow the dosage instructions on the label or consult your doctor before taking any supplement.

The recommended dosage for BCAA is usually between 5 to 10 grams per day, while the recommended dosage for creatine is usually between 3 to 5 grams per day.

You can store BCAA and creatine in a cool, dry place away from direct sunlight. Do not store them in the fridge or freezer as this can affect their stability or solubility.

You should also keep them in their original containers or in airtight jars to prevent moisture or contamination.

Finally, remember that BCAA and creatine are not magic pills that will make you fit overnight. They are only supplements that can enhance your diet and exercise routine.

You still need to eat a balanced diet rich in protein, carbohydrates, fats, vitamins, minerals, and water. You also need to train regularly with proper intensity, volume, frequency, and recovery. Only then will you see the best results from BCAA and creatine.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

Leave a Comment