Top Best Creatine Alternatives Worth Considering to Build Muscle and Boost Strength

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Creatine is responsible for ATP production which is a substance that fuels your muscles and helps them energize your body. There are plenty of creatine-based supplements out there, but if you’re not that into them, you will be glad to know there are other choices to consider that provide the same or similar results. Below, you will discover some of the best creatine alternatives worth considering.

The Best Creatine Substitutes to Try – Top 5 Choices

1. Branched Chain Amino Acids (BCAAs)

If you’re an avid health and fitness supplements consumers, you have probably heard by now of BCAA powders, although, most people don’t give these essential compounds much of a thought. Still, they provide plenty of positive effects on your organism which is why you should think about supplementing your daily diet with a natural, effective, and safe BCAA-based product.

Amino acids, in general, are known to develop protein blocks in the body, and BCAAs make no exception. Each branched-chain amino acid group provides an almost specialized benefit. Some of them such as leucine support muscle growth and repair. Others increase your endurance and improve mental focus. Unlike other kinds of amino acids, BCAAs don’t remain stored in your liver for a very long time. This means they can go directly to your muscles and fuel them with energy. What’s even better is the fact that, nowadays, BCAA supplements are quite tasty as well as affordable.

There are three main categories of branched chain amino acids:

  • Leucine
  • Valine
  • Isoleucine

Here are some of the most important benefits that BCAAs offer to consumers:

  • They lower both body and mental fatigue during workouts
  • These elements reduce muscle soreness after an intense physical activity
  • They may lead to muscle mass growth
  • BCAAs are said to regulate your blood sugar levels
  • They help consumers lose weight a lot easier and quicker
  • Some specialists even state that BCAAs might lower the risk of liver conditions

BCAA Supplements to Consider Buying

2. Whey Protein

This is by far one of the most popular ingredients added to fitness and health products. It is a very common type of protein included in the formula of muscle growth and bodybuilding supplements. In many situations, without the help of protein powder, getting enough of this compound to grow lean muscle mass might be tricky, especially for those of you who have busy lives and are always on the go. Also, protein powders are less expensive, and they can be bought from a wide range of sellers. On top of all that, these products also come in many different flavors, most of which have a decent taste but that depends a lot on the brand.

Consuming the proper amount of protein is crucial because during training sessions, your muscle fibers are tearing and protein helps them grow and rebuild themselves. In fact, these are the main tasks of any protein-based supplement. Furthermore, without protein, you will never be able to get more muscular. To be honest, a diet that’s poor in protein leads to several issues like muscle mass loss.

There are several different types of whey protein, and supplements’ manufacturers must specify what kind of whey protein they add in their formulas:

Different types of whey protein

  • Whey protein concentrate – comes with a low amount of carbs and fat
  • Whey protein hydrolysate – because this compound goes to the process of being partially hydrolyzed, it is also known as whey protein’s “predigested” form. It is quickly absorbed by your body
  • Whey protein isolate – this type of whey protein is even more processed in order to take out all the lactose and fat content

But, let’s see more regarding this element’s benefits and why you should consider taking protein supplements:

  • Whey protein supports a healthy weight loss and lowers one’s cholesterol levels
  • It might even prevent a number of health conditions such as cancerous diseases, respiratory problems like asthma, and cardiovascular issues or complications
  • This element is known to regulate blood sugar level
  • It has strong anti-inflammatory properties
  • May treat or alleviate the symptoms of type 2 diabetes
  • Boosts your body’s immunity and antioxidant defenses
  • Lowers hunger and cravings

Popular Whey Protein Supplements

3. Beta-Alanine Amino Acid

Just like creatine, this amino acid occurs in our organisms, in a natural way. The blocks that proteins create are called amino acids. Well, beta-alanine is nothing else but a type of amino acid. You are probably wondering how this compound works. It increases your muscles’ carnosine levels. Don’t beat yourself up if you have never heard of this element because, until recently, I didn’t know what it was, either. Carnosine is an acid that is present in the muscles and positively impacts them. What I mean is that carnosine slows down the rate in which muscles get tired. Therefore, this amino acid enhances one’s athletic performance.

Consuming beta-alanine supplements is good for the following things:

  • You can use this element to improve your physical performance as well as your workout capacity
  • It is also consumed to boost stamina and endurance while also lowering the fatigue state
  • Leads to lean muscle mass growth
  • Improves the general physical functioning, especially when it comes to the elderly

It is recommended to consume approximately 4.8 grams of beta-alanine per day if you want to achieve all the effects detailed above. This amino acid creates a positive domino-like effect. If you consume it, you will gain the ability to train longer and harder. This further leads to boosted body strength and a more muscular figure. So, as you can see, beta-alanine was linked to improved muscle endurance, and I am not the only one saying that. These facts are backed by science because there were several studies performed to discover the real effects of this amino acid.

Beta-Alanine Supplements

4. Nitric Oxide Supplements

As most of you probably know, creatine’s main benefit is given by its capacity of producing more energy to fuel your muscles. Still, there are also other alternatives to consuming creatine that can help you obtain the same or at least similar results. One of these other choices is nitric oxide supplements. Their compounds feed your muscle mass with more oxygen which lowers fatigue and increases their endurance. Therefore, you will be able to exercise more.

But, how exactly is nitric oxide doing all that? For starters, it causes vasodilatation during which your blood vessels become wider. Due to the vessels’ new width, they can transport more oxygen to your muscles. Long story short, nitric oxide, which is nothing else than a colorless gas, is very beneficial for your body and I am not talking just about your training performance but also regarding health and well-being. Due to the fact that it widens blood vessels, this compound might prevent blood clots and plaque from forming.

Most important benefits of nitric oxide:

  • Lowers muscle soreness
  • Improves your general workout performance, making it more productive
  • Lowers blood pressure
  • Treats or prevents erectile dysfunction
  • It is said to help people manage type 2 diabetes

Most nitric oxide supplements are supposed to be safe, but sometimes, there might appear several mild discomforts such as diarrhea or dark red stool.

Besides supplementing your diet with nitric oxide products, you can also increase this compound naturally by doing the following things:

  • Consume more veggies that are rich in nitric oxide – cress, lettuce, spinach, celery, etc.
  • Raise your antioxidant intake. Some of the best antioxidants are vitamins C and E, glutathione, and polyphenols
  • Engage in regular, if not daily, physical activities to get your blood flowing

Nitric Oxide Supplements You Should Consider

5. Other Types of Amino Acids

You can find amino acids in proteins. As I previously mentioned, amino acids are nothing else but blocks of muscle tissue created by protein. These days, you can find amino acid supplements everywhere and in plenty of varieties, and they can come in different forms: tablets, powders, liquid, etc. Amino acid supplements are one of the best creatine alternatives worth considering. These compounds help one’s organism recover on its own after an intense workout, they also increase your energy and endurance. What’s even more important is the fact that amino acids play a major role in a lot of biological processes.

The foods that contain high amounts of amino acids are fish, eggs, dairy products, quinoa, raisins, olives, chicken, beans, avocado, peanuts, leafy greens, etc. So, besides taking supplements, you should also make sure to include these foods in your daily diet as much as possible. Below, I have listed some of the most essential benefits of amino acids that should convince and encourage you to consume them:

  • Support muscle mass development
  • Boost one’s endurance and stamina
  • Speed up the process of fat burn
  • Lower the state of exhaustion
  • Increase your concentration and mental focus
  • Provide a quicker muscle recovery
  • Lower muscle soreness; etc.

Amino Acid Supplements to Try

Creatine Overview

What It Is

Creatine is a compound that’s naturally found in our muscle cells. It fuels the muscles and helps them create more energy, especially when we’re engaged in high-intensity workouts. Creatine leads to the production of another substance which is called ATP (adenosine triphosphate). This element enables muscles to contract while also preventing tissue damages. You can also increase your creatine levels by consuming foods that are rich in protein such as fish and meat.

creatine supplements boost endurance muscle

Main Benefits

  • Boosts your energy and endurance
  • Supports many muscle functions
  • Improves your athletic performance
  • Supports lean muscle mass development
  • Might prevent certain diseases like neurological conditions
  • It can regulate blood sugar levels

Natural Sources of Creatine

  • Red meat
  • Poultry
  • Fish
  • Pork
  • Organ meats – kidneys, liver, etc.
  • Shellfish
  • Eggs
  • Dairy products

Side Effects

  • Nausea
  • Dizziness
  • Muscle cramps
  • Diarrhea
  • Dehydration
  • Water retention
  • Gastrointestinal pain
  • Weight gain

Frequently Asked Questions: FAQs

Can I add creatine to my recipes?

If you are not a shake lover or want to vary a little, you can also add creatine to your recipes. You can add it to your orange juice, or even make some peanut butter cups or other healthy snacks with it.

What are the side effects of using creatine?

Like everything else, creatine should be taken in the right doses. If you take it correctly, it will have amazing results, but if you exceed the recommended amount, it can produce kidney and liver damage, weight gain, bloating, muscle cramps and digestive issues.

What foods contain creatine?

You can find some percent of creatine in your meals. Especially the ones recommended for athletes or people who exercise. Some of these meals are chicken, cod, liver, tuna, pork meat and salmon. Even though you can find creatine naturally, if you want to experience the real creatine effects, you will need to add a creatine supplement to your diet.

Let’s Recap

Although creatine consumption is pretty much safe and it doesn’t lead to severe side effects (the ones mentioned in the list above don’t happen too often), some people simply aren’t on board and would like to take other types of supplements that offer the same muscle-related results. It doesn’t really matter which of the alternatives presented in today’s post you opt for. What truly matters is the fact that you will achieve your desired fitness and muscular goals by taking BCAA supplements, beta-alanine products, or whey protein dietary options.

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Last updated: December 16, 2019

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5 Easy Recipes For Protein-Rich Snacks

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One Response

  1. Pete July 22, 2019

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