Beta-Alanine Vs Creatine

Weight loss and weight gain are not necessarily about lifestyle, overfeeding, or working out some times weight loss or weight gain could be because of a serious underlying health condition. Besides, the larger majority of men and women who seek to tone their bodies are between the ages of 30 all the way up to 50.

For the above, we have supplements that are formulated to help this category of individuals achieve their goals in a shorter time. Beta-Alanine is a beta-amino acid and occurs naturally; and why does your body need beta-alanine? The latter is used in the production of carnosine, known for enhancing performance when working out.

Creatine on the other hand exists in different modifications, and is especially found in vertebrates, where it encourages the recycling of adenosine triphosphate, which is the energy currency of the cell mostly found in the brain or muscle tissue. The above is the reason why it is used to boost the body’s strength and it also helps in muscle recovery especially after an intense workout session.

So, once you have established that your weight gain is not connected to any underlying medical condition it is time to hit the gym and just to get you up to speed we will provide you with a breakdown of the two supplements that you can use for enhanced performance and quicker results, Beta-Alanine and Creatine.

Beta-Alanine Vs Creatine comparison table

120veg capsules (750mg)
120 servings (600g)
Now Sports
Optimum Nutrition
2 to 3 times daily with a two hour window
1 rounded teaspoon, in the morning, afternoon, in the evening and before bed

Beta-Alanine Vs Creatine Overview

Beta-Alanine overview

Fitness enthusiasts who have been looking to unlock their potential by going the extra mile, then beta-alanine is the right companion. The supplement will, therefore, bind with the naturally occurring histidine to form carnosine, which will then buffer lactic acid for muscle tissue, and with constant consumption carnosine will help the body build endurance so users can push themselves as they seek to attain their body goals.

Carnosine also helps reduce recovery time, so anytime you undertake any strenuous activities your body will quickly bounce back after rest, thus allow athletes and gym-goers to reach their peak performance. What’s more beta-alanine remains beneficial to the body when taken on the days that an individual is not active, and will therefore, significantly increase the body’s performance in terms of strength, recovery, performance, and focus.

The supplement retails in various forms for ease of use and it can, therefore, be found in powder or tablet form. The powder form can, be used as a shake and is taken before or after a workout session, and it can also be taken as a standalone product in the form of pills. For effectiveness, the pill can be taken up to 2 to 3 times, daily but be sure to maintain a 2-hour window in between.

And given the sensitive nature of the sports world and the fear of taking steroids incorporated in supplements or the addictive stimulants, beta-alanine comes slapped with an informed sports seal to assure its users that the supplement among other NOW variations have been tested for banned substances, and are therefore, safe for use.


  • The formulation helps delay muscle fatigue
  • The supplements helps boost performance
  • Effective when consumed before a workout
  • The supplement delivers as it offers value for money


  • The side effect is undesirable, serious headaches and nausea
  • Does not work for everyone

Creatine Overview

NOW Sports Nutrition, Beta-Alanine 750 mg, Delays Muscle Fatigue*, Endurance*,...
1,380 Reviews
NOW Sports Nutrition, Beta-Alanine 750 mg, Delays Muscle Fatigue*, Endurance*,...
  • NOW Sports products are comprehensively tested so you can trust that our products are pure and effective for every level of athletics.
  • VEGAN CAPUSLES: Provides endurance for hard workouts and are proven to delay muscle fatigue.*
  • SUGGESTED USAGE: Suggested use is 3 capsules taken with water or your favorite NOW Sports drink up to 2-3 times daily with a two hour window in between doses.
  • GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing...

Creatine has been formulated to enable the users to reach peak performance as they aim towards achieving their body goals, and during consumption, and every serving of the supplement will afford users up to 5 grams of pure creatine monohydrate. The latter is beneficial to the body in more ways than one, the first one being that its consumption is totally safe, given that scientific research has cleared it of any detrimental effects.

And even better is that the creatine monohydrate is also safe when taken in higher doses, however, if you are not looking to add weight then it would be safe to stick to the proposed daily dose. The supplement helps increase exercise performance and could be better than other forms, for example, users doing the bench presses can go the extra mile, and is also effective in inducing power when cycling.

And while there are many forms of creatine, the monohydrate is the only one that has been proved to offer the best performance. Long term consumption of creatine allows it to define the numerous cellular pathways known to encourage new muscle growth. And this it does by boosting the formation of proteins necessary for the creation of the new muscle fibers.

Individuals who specifically want to increase their muscle size can do it by using the creatine supplement which increases the water content of muscles, better known as cell volumnization. What is even more interesting is that creatine has been determined to reduce the levels of myostatin a molecule known for stunting muscle growth. The above, therefore, means that with the reduced levels of myostatin users are better placed to build their muscles faster.


  • Helps speed up muscle growth
  • Creatine helps fight some of the neurological diseases
  • Highly soluble thus easy to mix and consume
  • The supplement is unflavored, can thus be used with any beverage


  • The taste is unbearable
  • Takes longer to work and doesn’t work for some people
Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto...
  • 5 grams pure creatine monohydrate per serving
  • Supports increases in energy, endurance and recovery
  • Maximum potency supports muscle size, strength, and power
  • Supreme absorbency micronized to get the most out of each dose

How does beta-alanine and Creatine compare

Supplement form

Creatine is available in both powder and pill form but for this specific supplement, it will be provided to you in powder form meaning that you will have to use it with a liquid, and the good thing is that since it is not flavored you can use it with your favorite drink thus derive its full health benefits. For Beta-alanine it comes in the best forms which are, “capsules,” when compared to the powder supplements, capsules are easy to use on the go or even to include in a daily routine.

So for the beta-alanine, users will take up to 3 capsules about 4 to 6 times on a daily basis, and which they can do with their favorite beverage or just use water. And given that creatine is in powder form, the dosage is one rounded spoon, taken in the morning, the afternoon, and in the evening with meals, and an extra rounded spoon can be taken before bed for up to 5 days, to help saturate the muscles with creatine.


The effectiveness of a supplement lies in its formulation, and with the above in mind the creatine supplement is pretty straightforward, and only contains creatine monohydrate. Beta-alanine, on the other hand, has incorporated many different ingredients such as rice flour, stearic acid, and magnesium stearate which are its vegetable source.

The capsule is made of gelatin and has obliterated the use of sugar, wheat, soy, egg, salt, shellfish, and preservatives.

Body benefits

Creatine has numerous performance benefits, one of them being, increase in the muscle's phosphocreatine stores, which is necessary for the formation of adenosine triphosphate the molecule used by cells for energy production. The supplement also affords users the best performance even when engaging the high-intensity exercises.

Creatine speeds up muscle growth, has been determined to help with Parkinson's disease, and helps fight other neurological disorders, including lowering the blood sugar levels. Beta-alanine on the other hand has been formulated to help enhance performance by increasing exercise capacity and decreasing muscle fatigue.

Beta-alanine is also an antioxidant, and has immune-enhancing properties; the supplement is also available in other formulations that can be used before engaging the intense work out exercises, users can also use the post-workout essentials formulated to help the body regain its original self quickly after an intense work out session.


Supplements are designed to target different areas of the body positively, some will, therefore, boost the energy levels, encouraging blood flow, to the brain and overall body. Others aim for the muscle and will enhance its size or help it to quickly recover after straining for extended hours. Important to note is that the supplements don’t work for everyone, it, therefore, depends on how well it will interact with your body.

Beta-alanine and creatine are organic, thus safe for use, and before settling with any, have your body goals defined, check for underlying medical conditions and ensure to use as directed for maximum benefits.


What liquid can’t be mixed with creatine?

Now Supplements recommends that users of creatine ensure to accompany the supplement with a lot of water, with alcohol and caffeine being struck out as the worst drink to take with a supplement given that they are diuretics, and could possibly cause dehydration.

Is it okay to take both beta-alanine and creatine?

Beta-alanine and creatine are both highly effective, and combining them only increases their effectiveness. Beta-alanine should, therefore, be divided into up to 4 doses max, and 2, minimum given that it has a time-sensitive effect.

Last update on 2024-06-13 / Affiliate links / Images from Amazon Product Advertising API

Martin Torres

According to Martin Torres, keeping fit is not just about getting on the treadmill or your spin bike early in the morning or late in the evening. There are meal plans to be engaged, for example a reduction in sugary foods, carbs and junk will go a long way in helping with weight loss. The above not withstanding getting the right fitness equipments also accounts for the relevant body goals. There are equipments that will work on your upper torso, others on your lower torso and some will work your full body. So, depending with your body goals, you will have to get the right equipment, the reason we are providing you with informative excerpts on fitness equipments, to help you make an informed choice when it comes to your fitness goals.

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