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Do Creatine and BCAAs Really Improve Strength and Recovery?
Latest Update
Creatine and Kidney Tests
Medically reviewed and edited by Tod Cooperman, M.D.
Updated April 08, 2024 ⓘ Published May 30, 2023
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Summary
Creatine
What Does Creatine Do?
Creatine is an amino acid that helps supply muscles, including the heart, with energy, particularly for short-term, maximal exercise (See What It Is). Some, but not all studies suggest creatine supplements can improve muscle strength and endurance during repeated high-intensity exercise of short duration, such as weight lifting and sprinting, but is not helpful in purely aerobic exercise. Creatine may also be useful in improving exercise tolerance in patients with congestive heart failure (CHF) and muscle strength in people with muscular dystrophies. It does not improve memory in young adults and has shown very limited benefits on cognition in older adults (see What It Does).Is Creatine Safe?
Creatine is generally considered safe when taken in appropriate amounts for short periods of time, but little is known about potential long-term adverse effects of creatine. There is some concern that long-term use at high doses (20 grams/day) may adversely affect the kidneys and cardiovascular system (see Concerns and Cautions).How to Take Creatine?
Commonly, a "loading" dose of creatine is taken for 5 to 14 days, followed by a maintenance dose. However, some studies have shown a benefit using a constant dose rather than a larger loading dose. If using a powder or mix, mix it in very warm water to help it fully dissolve and drink it as soon as possible after mixing with water -- creatine will begin to break down once in liquid. Also, when using creatine supplements, it is important to drink about 8 cups of water per day. For dosage details, see ConsumerTips.
Which Creatine Supplement Is Best?
Creatine comes in various forms, the most common being the monohydrate form, which also yields the greatest amount of free, usable creatine. Certain formulations are inherently unstable and should be avoided. Among products Approved in testing, the cost to obtain 5 grams of creatine monohydrate ranged from 26 cents to more than $1. Among these, CL selected a Top Pick that provides 5 grams of pure creatine monohydrate powder at reasonable cost, as well as a chewable creatine tablet (see What CL Found and CL's Top Picks).
BCAAs
What Do BCAAs Do?
Branched chain amino acids are the essential amino acids isoleucine, leucine and valine that the body cannot produce (see What It Is). Taking BCAAs before and after exercise may help reduce or delay the onset of muscle soreness and improve muscle recovery. Leucine appears to be the most significant BCAA for stimulating protein synthesis (see What It Does).Are BCAAs Safe?
BCAAs are considered safe at standard doses, but may interact with certain medications (see Concerns and Cautions).How to Take BCAAs?
For muscle recovery and to prevent soreness, daily doses of 1 to 5 grams have been used. How to take this and doses for other uses are explained in ConsumerTips.Which BCAA Supplement Is Best?
ConsumerLab's tests revealed that one product contained less isoleucine than claimed. Among products that passed CL's tests, several provided 5 grams of BCAAs for as little as 25 to 50 cents, with others costing over $1 to $2. CL chose Top Picks for BCAAs as flavored and unflavored powders, and as pills.
Other Muscle Enhancers
Learn about glutamine, HMB, and taurine. Also see information about the muscle enhancing effects of vitamin D, protein powders, and "nitric oxide" supplements.
Make sure you're choosing the best creatine or BCAA supplements approved in our tests!
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Alphabetical list of creatine or BCAA supplement brands compared in this review
Alani Nu BCAA - Sour Gummies
BulkSupplements.com Creatine Monohydrate (Micronized)
California Gold Nutrition BCAA 500 mg
GNC Pro Performance BCAA
GNC Pro Performance Creatine Monohydrate
Legion Recharge Post-Workout Drink - Unflavored
NOW Sports Branched-Chain Amino Acid Powder
NutraBio BCAA 5,000 - Strawberry Lemonade Artificial Flavored
Nutricost Performance BCAA
Old School Vintage Build
Optimum Nutrition [ON] Micronized Creatine Powder - Unflavored
PEScience TruCreatine
Solgar BCAA Plus
Thorne Creatine
Ultimate Nutrition BCAA 12,000 Powder
Universal Creatine Chews - Grape Flavor
Xtend The Original Zero Sugar - Blue Raspberry Ice
You must become a ConsumerLab.com member to get the full test results for creatine and BCAA supplements. You will get results for 14 creatine and BCAA supplements selected for testing by ConsumerLab, as well as three products that passed the same testing through CL's voluntary Quality Certification Program.
In this comprehensive review, you'll discover:
- Which creatine supplements and BCAA supplements failed testing and which passed
- CL's Top Picks among the best creatine and BCAA supplements
- Cost comparisons to help you choose a creatine or BCAA supplement offering the best value
- What creatine and BCAA supplements may and may not do for your health
- The differences among forms of creatine: creatine monohydrate, creatine HCL, creatine AKG, dicreatine malate, tricreatine malate, and KreAlkalyn
- Differences among the BCAAs (isoleucine, leucine, and valine)
- Dosage for specific uses of creatine and BCAAs
- The best way to take creatine and BCAA supplements
- Safety concerns, potential drug interactions and side-effects of creatine (including if creatine causes hair loss) and BCAAs
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Latest Clinical Research Updates for Muscle & Workout Supplements (Creatine and BCAAs)
Creatine and Kidney Tests
April 09, 2024
Does taking creatine interfere with tests of kidney function that measure creatinine? Find out in the Concerns and Cautions section of our Creatine and BCAAs Review, which includes our Top Picks for creatine and other workout supplements.
Also see our answer to the question: Which vitamins and supplements should be stopped before getting blood work and laboratory tests?
Problems with Creatine
March 05, 2024
Recent tests of lesser-known brands of creatine gummies revealed that half contained little creatine and/or had impurities. Get the details by brand in our Muscle Enhancers Supplements Review. Also see our Top Picks among creatine supplements.
Creatine for Brain Health?
November 10, 2023
Creatine, a common workout supplement, is also being used to boost memory and cognition, but does it work? Find out what research shows in the Creatine for Memory section of our Muscle & Workout Supplements Review, which includes our Top Picks for creatine.
Creatine for Post-COVID Fatigue?
September 26, 2023
Does supplementing with creatine reduce fatigue or other symptoms in people with post-COVID fatigue syndrome? Find out what a recent study showed in the Creatine - What It Does section of our Muscle & Workout Supplements Review. Also see our Top Picks for creatine.
Also see: How Should You Take Care of Yourself After You’ve Had COVID-19?
Creatine and the Brain?
June 09, 2023
Does taking creatine improve memory? See what studies have shown in the What It Does section of our Creatine and BCAA Supplements Review. Also see our Top Pick for creatine.
BCAAs for Post-surgery Recovery?
March 28, 2023
Does taking branched-chain amino acids (BCAAs) after lower back surgery help with recovery? Find out what a recent study showed in the BCAAs section of our Muscle & Workout Supplements Review.
Also see our Top Picks among BCAA supplements.
Creatine & Weight Gain?
January 20, 2023
Does supplementation with creatine cause water retention or weight gain? Find out what a recent study suggests in the updated Concerns and Cautions section of our Muscle & Workout Supplements Review. Also see our Top Picks for creatine and BCAA workout supplements.
Glutamine Side Effects
September 30, 2022
A CL Member experienced dizziness, nausea, and anxiety after taking L-glutamine. Find out if these are known side effects of L-glutamine, and learn about other potential adverse effects of glutamine in the Concerns and Cautions section of our Muscle & Workout Supplements Review.
Also see our article about supplements that may cause dizziness.
Placebo Effect With Creatine?
June 24, 2022
Creatine seems to improve strength and endurance during high-intensity exercise, but the benefit may be due to a psychological effect, according to a recent study. Learn more in the What It Does section of our Muscle & Workout Supplements Review.
Liver Danger With Muscle-Building Supplement
June 07, 2022
A case of liver toxicity was linked to use of an illegal ingredient found in some muscle-building supplements. Get the details in the Concerns and Cautions section of our Muscle & Workout Supplements Review.
HMB for Muscle Loss in Older People?
February 25, 2022
Can HMB supplementation improve muscle mass and strength in older people? Find out what research suggests, including who is most likely to benefit, in the HMB section of our Muscle & Workout Supplements Review.
Leucine for Muscle Loss?
February 23, 2022
Did leucine supplementation improve physical function in people ages 70 and older with age-related muscle loss in a recent study? Find out in the Branched-chain amino acids (BCAAs) section of our Muscle & Workout Supplements Review.
Also see our answer to the question: Which vitamins and minerals should someone over 70 take?
Glutamine and Exercise
June 19, 2021
Can glutamine supplementation decrease muscle breakdown from exercise? See what a recent study showed in the What It Does section of our Muscle & Workout Supplements Review. Also see our Top Picks among muscle and workout products.
Does Creatine Cause Hair Loss?
May 25, 2021
Find out if creatine supplements cause hair loss. See the Concerns and Cautions section of our Muscle & Workout Supplements Review. Also, see our Top Picks for creatine supplements.
Do Creatine or BCAAs Boost Strength?
December 06, 2020
When coupled with resistance exercise, does supplementation with creatine or branched chain amino acids (BCAAs) further boost muscle strength? Find out what separate recent studies showed for creatine and BCAAS in the "What It Does" section of our Muscle & Workout Supplements Review. Also, see ourTop Pick for creatine and BCAA supplements.
Preventing Muscle Loss with Leucine?
September 15, 2020
Do supplements with leucine (a branched-chain amino acid or BCAA) prevent muscle loss when muscles are immobilized (such as in a leg brace)? See what a recent study showed in the What It Does section of our Muscle & Workout Supplements Review.
A Better Form of Creatine?
November 29, 2019
A relatively new form of creatine may raise creatine levels in the blood and muscle more effectively than the most common form (creatine monohydrate), but it has drawbacks. Learn more in the ConsumerTips section of the Muscle & Workout Supplements Review. Also see our Top Picks for creatine.
Creatine for Older People
April 16, 2019
Creatine may boost the benefits of resistance exercise for older people, according to recent studies. For details, including dosage, see the What It Does section of the Creatine Supplements Review. Also see our Top Picks for creatine.
Creatine for Older People
December 18, 2018
Does taking creatine improve muscles in older people? See the results of a recent study in the What It Does section of the Muscle & Workout Supplements Review. (Also see our Top Pick for creatine).
Amino Acids After Knee Replacement?
October 05, 2018
Does taking amino acids after knee replacement surgery help maintain muscle volume, mobility, and strength? See what a recent study found in the What It Does section of the Muscle & Workout Supplements Review. (Also see our Top Picks in this category).
Glutamine for IBS?
September 04, 2018
Glutamine, an amino acid, plays a role in maintaining the digestive tract. Can taking it as a supplement help people with irritable bowel syndrome (IBS)? Find out what a recent study showed in the Glutamine section of the Muscle Enhancers Review.
Creatine Pumps Up Muscles
December 09, 2017
Giving creatine during a resistance-training program significantly boosted muscle size more than placebo in a recent study — and certain muscles increased in size more than others. Learn more in the "What It Does" section of the . (Also see our Top Picks and Cautions and Concerns for creatine).
Leucine Protects Muscle In Middle-Aged
January 24, 2016
A recent study found that active, middle-aged people restricted to bed rest for several days lost significantly less muscle mass and function if given a leucine supplement along with their meals. Fat gain was also reduced. Get the details, including our tests of leucine-containing supplements, in the Muscle Enhancers Review >>
Muscle Supplements and Testicular Cancer
April 15, 2015
A study of men who have used muscle-building supplements shows a disturbing increase in the risk of testicular cancer. More information is in the Muscle Enhancers (Creatine and Branched-chain Amino Acids) Review >>
Creatine Tested for Parkinson Disease
February 17, 2015
Taking creatine daily for at least five years did not slow the progression of Parkinson disease according to a recently reported study involving nearly 1,000 patients. For more details about the study, other studies with creatine (for strength, fibromyalgia, etc.), and our tests of creatine supplements, see the Product Review of Muscle Enhancers (Creatine and Branched-chain Amino Acids) >>
Amino Acids Speed Recovery From Knee Surgery
November 10, 2013
A study of men and women receiving knee replacement surgery showed that taking essential amino acids (including branched-chain amino acids) twice daily before and after surgery reduced muscle loss and speeded recovery. For details, including dosage, plus our reviews of amino acid supplements, see the updated Muscle Enhancers Review >>
Creatine for Fibromyalgia
May 19, 2013
A new study shows that creatine might have a role in boosting muscle strength in patients with fibromyalgia. Get the details, plus quality ratings for creatine supplements in our updated Muscle Enhancers (Creatine and Branched Chain Amino Acids) Review >>
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Tested through CL's Quality Certification Program prior to, or after initial posting of this Product Review.
The "Updated" date indicates when new clinical or product information was most recently added. In the full review (available to CL members), the newest information is highlighted in yellow and, if a new product is added, it is footnoted in the results table, showing the date added to the review.
