SerpApi.Org
Creatine is the most commonly used supplement for increasing strength and power in high-intensity sports. Limited research suggests that stacking creatine with the following supplements may boost its effects.
1. Beta-Alanine
Beta-alanine is an amino acid the body uses to make carnosine, an acid-base buffer that reduces muscle fatigue.
- Combining beta-alanine and creatine may help improve high-intensity interval workouts by increasing strength and delaying fatigue, though evidence is mixed.
- This supplement stack may help you run additional sprints at top speed or perform more reps at high intensity, according to a review of 7 clinical trials.
- On the other hand, a large review of 52 clinical trials concluded that beta-alanine does not enhance the athletic benefits of creatine.
- Typical dose of beta-alanine is 3.2 to 6.4 grams (g) daily for four to ten weeks.
2. β-hydroxy-β-methylbutyrate (HMB)
HMB is a compound made in the body from the amino acid leucine. It promotes protein muscle synthesis and recovery after high-intensity workouts.
- Taking creatine with HMB can increase strength and power, potentially improving athletic performance during weight-lifting and sprinting.
- This combination may also increase muscle mass and reduce body fat.
- Recommended dose is 3 to 10 g of creatine monohydrate plus 3 g of HMB daily for several weeks.
3. Protein
Protein may help build muscle, boost exercise endurance, and improve recovery after a workout.
- Combining creatine and protein (plus carbohydrates) helps the muscles absorb more creatine, though this may not directly impact your athletic performance.
- In addition, stacking creatine and whey protein may increase muscle mass more than protein alone.
- Experts recommend taking creatine monohydrate (the most common form of creatine) with 50 g of protein and carbs, either before or after exercise.
4. Caffeine
Combining creatine and caffeine may help with high-intensity exercise by boosting your focus and vigilance during workouts, though evidence is mixed.
- A clinical trial showed that creatine nitrate plus caffeine enhanced cognitive function (but not exercise performance) more than caffeine alone in trained athletes.
- For best results, consume caffeine after you have completed the creatine loading period (the first 5 or 6 days of a high-dose regimen). Regularly taking caffeine during the creatine loading phase may reduce creatine’s effectiveness.
- This supplement stack has been studied at a daily dose of 5 g of creatine nitrate plus 400 milligrams (mg) of caffeine for 7 days.
5. Citrulline
Citrulline is an amino acid found in watermelon juice that boosts nitric oxide levels and may increase blood flow during exercise. Taking it with creatine may offer athletic perks, but more research is needed before this pairing can be routinely recommended.
- A study of athletes found that taking a combination of creatine, beta-alanine, and L-citrulline daily for 28 days improved sprint interval performance more than a placebo (sugar pill).
- 6 g of L-citrulline has been studied in combination with creatine in a clinical trial.
Are Athletic Supplements Safe for Me?
Every supplement carries a risk of side effects and medication interactions.
Performance-enhancing supplements may contain hormones, stimulants, steroids, or controlled substances that are harmful for certain populations and may render you ineligible for some athletic events.
In addition, taking multiple ergogenic supplements along with intense physical training increases your risk of muscle breakdown (rhabdomyolysis), kidney and liver damage.
Discuss any supplements you take with your healthcare provider to ensure optimal benefits and safety.
Read the original article on Verywell Health
