Performance SupplementsCreatine Or Beta-Alanine: Which One Is Better?

Creatine Or Beta-Alanine: Which One Is Better?

Creatine Or Beta-Alanine

Looking for the right nutrition supplement can give you an array of choices that include false claims. Usually, fitness enthusiasts are weighing between beta-alanine and creatine as a part of their pre-workout supplement. Both products are equally good in their ways, which is why the battle continues.

While the fitness-conscious community is fascinated with maintaining lean, muscular, and powerful structures, the search for the most effective supplement is growing too.

Dieting and training are a part of keeping fit, and now there are new ways to take this to a new level. The discovery of isolating parts of food to enhance the performance synthetically has led to the creation of various food supplements, especially for those who undertake intense workouts daily.

Many bodybuilders and fitness enthusiasts are tugging between beta-alanine and creatine. This article is intended to create some clarity before you choose either of them for your pre-workout regime.



What is Creatine? Why should I use it?

Creatine is a nitrogenous organic acid found in the human body that supplies energy to every cell, especially muscle cells and brain cells. Creatine is found in a food supplement mostly taken by bodybuilders and those who want to boost the brain’s function.

Since our body is capable of producing this compound, it is considered a non-essential nutrient. A primary reason for creatine is one of the most sought supplement is its effect on cognitive enhancement.

Generally, creatine belongs to the nootropics category of supplements that improves the metabolic function of the brain. In simple words, creatine is an effective compound found in food supplements that will enhance mental health and energy.

Bodybuilders and fitness conscious people need creatine for the working muscles during their workout session. It is known to increase performance in physical activities like weight lifting or any other type of training that requires strength.

Not only does it improve physical performance, but it enhances the ability to train for a more extended period.

This nutrient supply is found in our body and in most foods that we eat. When we supplement with creatine, the level of phosphocreatine in our body will increase above the baseline. This increase will raise the amount of energy produced in our body in the form of ATP. Elevated ATP means faster sprints, stronger lifts, and higher jumps.


What is Beta-alanine? Why should I use it?

Beta-alanine is similar to creatine. It is an altered form of the non-essential amino acid alanine. This compound is also present in the human body naturally, particularly within the skeletal muscles. These are used in the biosynthesis of proteins.

The compounds of beta-alanine are found mostly in dietary supplements for athletic purposes, which are common among bodybuilders and athletes. They use it to improve exercise performance, capacity, and endurance. Some older people also use beta-alanine as a supplement to enhance their physical functioning.

The scientific name of beta-alanine is 3-aminopropanoic acid, and when you combine it with histidine, you get dipeptide carnosine. Now carnosine is a molecule that buffers acids in the muscle tissue. It is also known to have anti-aging properties.

When you take beta-alanine in your body, it converts to carnosine, which acts as a compound that buffers the lactic acid.
This means the intake will result in decreasing fatigue and increase exercise performance. The tingling sensation you feel in your arms and legs after some workout is the building up of lactic acid. The beta-alanine produced will help push your body to take on further exercise.

As beta-alanine gets transported to the muscle tissue, it gets converted to carnosine. Carnosine protects the body from excessive production of lactic acid during your workout session.

The primary benefits of beta-alanine for bodybuilders include improving physical performance, enhancing endurance, and increasing strength gains. It helps you to take on more challenging and more extended training without fatigue feeling for a long time.

Creatine Or Beta-Alanine

Side Effects


Although creatine is considered one of the most well-researched supplements, the excessive intake will have some side effects on your body.

  • Bloating
  • Bowel discomfort
  • Kidney and liver damage
  • Dehydration
  • Muscle cramps
  • Digestive problems
  • Kidney stone formation


Many bodybuilders and athletes trust beta-alanine to support their physical strength for an extended time and increase endurance in training sessions. However, too much of this compound has its side effects as well

  • Acute paraesthesia
  • The decline of taurine levels
  • Can cause tingling and flushing sensation in the face, neck, and arms

Can You Combine Creatine and Beta-Alanine For Supplement?

The answer is simple. Yes.

Several studies and researches have shown that the combination of creatine and beta-alanine in a single supplement can significantly improve strength power and lean mass.

Creatine and beta-alanine use different pathways to decrease fatigue and increase strength, making it safe to take both as a supplement. The fact is, taking both will give you the best of both worlds, especially if you need to do low rep intense workout and running as well.

It is established that taking creatine and beta-alanine in isolation has tremendous benefits for physical exercise. The effectiveness of combining these two supplements has received higher results in providing physical strength.

The consumption of four to six grams of beta-alanine increases the carnosine levels by 50% in about four weeks. When you combine this dosage with six to ten grams of creatine, you will see a significant rise in physical strength.

When Should You Take Creatine and Beta-Alanine?

You can take both creatine and beta-alanine before your workout, preferably 20 to 30 minutes prior. If needed, you can take them during the loading phase.

If you are not planning to take them together, you can take beta-alanine alone for about two weeks and continue with creatine.

It is advisable that you consult your physical therapist for the right prescription for the correct dosage and timing.


The Verdict

As mentioned earlier, both creatine and beta-alanine have different pathways and effects on your body. Intake of creatine helps in enhanced power, while beta-alanine works mainly to decrease fatigue during prolonged workouts.

The choice of either supplement depends on your goals. For optimum benefits, you can take both creatine and beta-alanine as supplements to improve your physical strength and reduce fatigue as you keep up your endurance during prolonged training.


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