Embedded Files
BLACK FRIDAY DEALS NOVEMBER!
BCAAs vs. Creatine: Should You Take Both?
BCAAs vs. Creatine: Should You Take Both?
October 16, 2025 • Maura Donovan, MS, RD, CSSD
BCAAs vs Creatine: Differences, benefits, and why you should take both
Creatine and BCAAs, or branched-chain amino acids, are two well-known supplements, not only in the fitness space but also as common supplements used to support lean muscle mass and enhance energy output.* Although BCAA and creatine benefits can seem to overlap at times, these supplements are very different and have different benefits.
What is creatine vs BCAAs?
Creatine is an amino acid derivative, naturally synthesized in the body from the amino acids arginine, methionine, and glycine. Best known for its ability to enhance lean muscle mass gain and support strength training, creatine benefits cognition, endurance, and women’s health.1 Especially when combined with resistance training, there is significant evidence that creatine can promote lean mass gains and help sustain muscle mass.*2 Read all about creatine and its extensive benefits here.
BCAAs are three amino acids – leucine, isoleucine, and valine – that can also support the growth of lean muscle mass and uniquely promote muscle recovery. These three amino acids are considered essential, meaning we can’t make them on our own so we need to obtain them from the diet – or from a supplement. What do BCAAs do that’s unique? Leucine, on its own, can stimulate muscle protein synthesis – or the process of muscle growth and repair – in addition to enhancing recovery and mitigating muscle soreness post exercise.*3,4 You can read more about BCAA benefits here.
BCAAs vs. creatine: How do they function differently in the body?
Is creatine a BCAA? Is a BCAA creatine? The answer to both is no. Although creatine is an amino acid-derived compound, it is not considered a BCAA, and BCAAs are not creatine; creatine is its own structural compound entirely. Creatine, fundamentally, is used to regenerate ATP from ADP, helping to facilitate the faster creation of our body’s main energy source. BCAAs, on the other hand, are typically used to facilitate muscle rebuilding and the recovery process, or in some cases, can be used as an energy substrate during training. The main difference between these two supplements is that one is primarily used to support energy production, while the other is primarily used to support muscle recovery.*
So, which supplement is better, BCAAs or creatine? We know that creatine has been in the spotlight as the do-it-all supplement, but is creatine better than BCAAs? In short, BCAAs and creatine are very different supplements, which will have distinct benefits when we supplement them. One is not better than the other; in fact, they may even be better together.
Can you take BCAAs and creatine together? What are the benefits of taking BCAAs and creatine together
Now, knowing the differences between creatine and BCAAs, what happens when you take creatine and BCAAs together? Can you mix creatine with BCAAs? The short answer is, yes, you can mix BCAAs with creatine to make one powerhouse of a supplement. Supplementing with creatine and amino acids like BCAAs can support both performance and recovery simultaneously. Creatine can enhance physical endurance, while BCAAs can serve as an energy source and promote recovery post-exercise. Additionally, when taken together, they can enhance anaerobic capacity and strengthen endurance against fatigue.*5
So, as you can see, it’s not an either/or proposition. BCAA and creatine benefits are complementary.
How to take BCAAs and creatine together: The best time to take creatine and BCAAs
As far as the timing of when to take creatine and BCAAs, you may be wondering whether to take creatine and BCAAs before or after workouts. Precisely when to take BCAAs and creatine depends on your preference, but it is best taken before a workout to promote energy availability and aid in post-exercise recovery. Creatine with BCAAs can also be supplemented post-workout, within a 90-minute window, but this application will be more recovery-focused than energy-enhancing. Both can have benefits on performance and recovery, but the time you supplement is dependent on your goals, schedule, and preferences.*
Does Thorne have creatine and BCAAs together?
Yes! Thorne’s new Creatine + BCAAs is ideal for individuals who are looking for both a performance and recovery hybrid product – that is going to give them more bang for their buck. This can include anyone from endurance athletes to weightlifters, and even busy on-the-go professionals. More specifically, it can be great for individuals who typically workout early in the morning, and have a hard time getting in calories before that workout. Thorne’s Creatine + BCAAs can give you an extra boost before your workout, to help promote energy during, and aid in recovery after – until you have an opportunity to have a full meal. Also, it is a great option for older individuals who want to maintain their muscle mass as they age.*6
The bottom line
Every serving of Thorne’s Creatine + BCAAs provides 5 g of high-quality micronized creatine monohydrate and all three BCAAs in a 2:1:1 ratio – a clinically validated ratio that is ideal for muscle protein synthesis. Additionally, as a bonus, Thorne’s Creatine + BCAAs has per serving 1 g of L-glutamine, an amino acid that supports cellular repair, collagen formation, and helps improve gut permeability following intense exercise.* Thorne’s Creatine + BCAAs is NSF Certified for Sport®, meaning it is third-party tested to be free from nearly 300 substances banned by many major athletic organizations.
References
Kreider RB, Stout JR. Creatine in health and disease. Nutrients. 2021;13(2):447. doi:10.3390/nu13020447
VanDusseldorp TA, Escobar KA, Johnson KE, et al. Effect of branched-chain amino acid supplementation on recovery following acute eccentric exercise. Nutrients. 2018; 10(10):1389.
Ahmet Mor, Kürşat Acar, Ali Kerim Yılmaz, Erkal Arslanoglu. The effects of BCAA and creatine supplementation on anaerobic capacity and ball kicking speed in male football players. J Men’s Health. 2022.18(1);1-9.
Shop our bestsellers
Whey Protein Isolate - Chocolate
Vitamin D-5,000 - NSF Certified for Sport - 60 Servings
Basic Nutrients 2/Day - 30 Servings
Whey Protein Isolate - Chocolate
Vitamin D-5,000 - NSF Certified for Sport - 60 Servings
Basic Nutrients 2/Day - 30 Servings
Keep Reading
Keep Reading
What's Trending
Get a Monthly Dose
News, videos, and Thorne stories delivered to your inbox each month.
United States
About
About
Learn
Learn
Community
Community
Support
Support
Need help
Need help
support@thorne.com
1 800 228 1966
Wellness delivered to your inbox
Sign up for Thorne emails
© Thorne. All rights reserved. TermsPrivacyConsumer Health Data PrivacyProposition 65Accessibility Your Privacy Choices
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Page updated
Google Sites
Report abuse