Is Creatine Or BCAAs Better For Your Gym Shake?

We break down two power powders to help you choose which one suits you best.



Pick Your Power Powder – Creatine Or BCAAs?

Add power to your training plan by finding the most effective teammate for your standard whey shake. Creatine reduces your optimal rest periods by 120 seconds, which means you can lift heavy on a HIIT schedule, while BCAA (Branched-chained amino acids) are shown to add 12% to your life expectancy.

But which scoops up the crown?

Vote For Your Favorite #MHBeastMode Entry!

Lab Talk

creatine vs bcaas, lab
Source: depositphotos.com

Creatine

Combined with weight training, creatine slows the loss of bone mass as you age and could ease the effects of osteoarthritis – University of Saskatchewan.

BCAAs

A hefty dose of BCAAs pre- and post-workout means you’ll hold onto more muscle mass when on a kilojoule restricted plan – The International Society of Sports Nutrition.

Best Buy

Creatine

 

 

Scitec Creatine Mono – This pure, unflavoured micronised creatine powder is low on kilojoules and price but big on effect. R299.95 (for 500g) at scitecnutrition.co.za

BCAAs

Biotech USA BCAA Flash Zero – An optimised ratio of amino acids in this sugar-, gluten- and carb-free mix supports every stage of your workout. R399 (for 360g) Chromesa.co.za

BUY NOW

Maxed Shaker Bottle

R 59.99

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Mythbuster

Source: depositphotos.com

Creatine

Ignore the scare stories – researchers at the University of Sao Paulo, Brazil, found that creatine and protein supplementation isn’t actually harmful to your kidneys.

BCAAS

Numerous studies have found that BCAAs help prevent muscle break- down and post-gym soreness, but there’s little evidence they garner major increases in muscle mass.

Best Match

Creatine is best for the…

While BCAAs are more suitable for the…

Coach’s Call

Creatine

“Unlike BCAAs, taking a creatine supp before explosive training helps provides the rapid energy needed during muscle contraction.” – Dalton Wong, TwentyTwo Training

BCAAs

“BCAAs have much the same benefits as a whey shake with only a third of the calories. They also contain leucine, supporting muscle repair.” Alex Mateus, mateusfitness.com

Related: Four Ways to Build the Ultimate Protein Bowl That You Can Throw In Your Bag And Take Wherever You Go

THE MH VERDICT

CREATINE WINS! Unless you’re sticking to a kilojoule deficit, BCAAs bring little benefit beyond that found on a balanced plate of food. Creatine’s proven performance-enhancing boost to strength, muscle mass and recovery makes it the smartest step-up in supplementation.

BUT WHAT DO YOU THINK?

According to our Twitter poll, 71% of you pick Creatine. Haven’t voted yet? Add your opinion to the mix below.

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