{"id":29083,"date":"2022-03-09T11:40:10","date_gmt":"2022-03-09T16:40:10","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=29083"},"modified":"2022-04-24T21:40:18","modified_gmt":"2022-04-25T01:40:18","slug":"supplements-to-pair-with-creatine","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/supplements-to-pair-with-creatine\/","title":{"rendered":"5 Supplements To Pair With Creatine For Extra Effectiveness\u00a0"},"content":{"rendered":"<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/creatine\"><span style=\"font-weight: 400;\">Creatine<\/span><\/a><span style=\"font-weight: 400;\">, a compound comprised of three naturally-occurring amino acids that\u2019s stored in our muscles, is on fire right now. Just about everyone you see working out these days probably has a plentiful supply stashed in their gym bag. So what&#8217;s causing the demand?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/crossfit26.com\/\">Kim Yawitz<\/a>, a registered dietitian and gym owner in St. Louis, Missouri, sheds some light: \u201c<\/span><span style=\"font-weight: 400;\">The best way to build muscle in the gym is to train harder\u2014either by lifting heavier or performing more reps. Creatine helps you do that by supplying your muscles with more energy during exercise. <\/span><span style=\"font-weight: 400;\">You can increase your creatine levels by eating foods high in protein, but supplements are actually the best way to <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/2\/570\/htm\"><span style=\"font-weight: 400;\">get more creatine into your muscles<\/span><\/a><span style=\"font-weight: 400;\">. Higher creatine levels generally lead to a higher work capacity during exercise, and <\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z\"><span style=\"font-weight: 400;\">a large body of evidence<\/span><\/a><span style=\"font-weight: 400;\"> has shown that resistance training combined with creatine results in greater increases in muscle mass than resistance training alone.\u201d<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/creatine-stores\/\"><b>6 Factors That Impact Your Body\u2019s Creatine Stores<\/b><\/a><b>\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Of course, no supplement will make you magically ripped. Creatine and other supplements only help build muscle in combination with exercise, says Yawitz. \u201cAnd even if you already incorporate resistance training, you\u2019ll need to keep increasing the intensity (either by adding more weight or more reps) if you want to see significant strength gains.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that in mind, keep reading for five supplements to pair with creatine that may help you reap <em>even more<\/em> rewards.\u00a0<\/span><\/p>\n<h2><b>Protein Powder<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">As Yawitz puts it, lifting weights is only part of the equation for muscular hypertrophy. \u201cYou also need lots of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\">protein<\/a> to promote muscle growth\u2014up to 2.5 times the recommended daily allowance for protein, <\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/151\/7\/1677\/6274464\"><span style=\"font-weight: 400;\">by some estimates<\/span><\/a><span style=\"font-weight: 400;\">,\u201d she says. \u201cYou technically don\u2019t need protein powder to build muscle, but supplementing with it can help you hit the daily target for muscle growth if you have trouble getting enough in your diet.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\/whey-protein\">Whey protein<\/a> is high in an amino acid called leucine that\u2019s especially beneficial for building muscle, so Yawitz typically recommends it to strength athletes. She highlights that the optimal dose is <\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/151\/7\/1677\/6274464\"><span style=\"font-weight: 400;\">0.54-0.9 grams of protein per pound of body weight per day<\/span><\/a><span style=\"font-weight: 400;\">, which is equal to 81-135 grams per day for a 150-pound adult. (She frequently advises strength athletes to aim for the higher end of the range.)<\/span><\/p>\n<h2><b>Branch Chain Amino Acids (BCAAs)<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cA <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/intra-post-workout-recovery\">BCAA powder<\/a> contains three individual amino acids<\/span><span style=\"font-weight: 400;\">\u2014<\/span><span style=\"font-weight: 400;\">leucine, isoleucine, and valine<\/span><span style=\"font-weight: 400;\">\u2014<\/span><span style=\"font-weight: 400;\">that stimulate protein synthesis and promote recovery,\u201d says Rebekah Blakely, RDN, a nutritionist for <\/span><span style=\"font-weight: 400;\">The Vitamin Shoppe<\/span> <span style=\"font-weight: 400;\">(book a free coaching session <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">). \u201cConsequently, they can potentially help increase your muscle strength and endurance, making them a great addition to your workout supplement stack alongside creatine,\u201d she continues, sharing that BCAAs are particularly helpful for those who do fasted workouts (workouts when you haven\u2019t eaten), those who have trouble meeting overall protein goals from their diet, and aging adults.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of Blakely\u2019s go-to choices include <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-bcaa-fruit-punch-11-1-oz-powder\/vs-2039\"><span style=\"font-weight: 400;\">BodyTech Instantized BCAA Powder<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-elite-ultimate-bcaa-strawberry-kiwi-strawberry-kiwi-15-6-g-powder\/vs-3800\"><span style=\"font-weight: 400;\">BodyTech Elite Ultimate BCAA Powder<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/true-athlete-bcaa-4-1-1-6-35-oz-powder\/vs-6022\"><span style=\"font-weight: 400;\">True Athlete Fermented BCAA Powder<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>Glutamine<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Glutamine is another individual amino acid that Blakely says pairs well with creatine. \u201cWhile creatine helps you push a little harder during the workout, glutamine comes in to help with recovery,\u201d she says. \u201cSome <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25811544\/#:~:text=The%20L%2Dglutamine%20supplementation%20resulted,greater%20in%20men%20than%20women.\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> show glutamine supplementation can result in faster recovery and diminished muscle soreness following exercise, allowing you to give it your all in your next workout session.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try Blakely\u2019s top picks: <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-glutamine-powder-bt-4500-mg-24-oz-powder\/vs-2179\"><span style=\"font-weight: 400;\">BodyTech Glutamine Powder<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/l-glutamine-powder-4500-mg-12-oz-powder\/vs-1405\"><span style=\"font-weight: 400;\">The Vitamin Shoppe brand Glutamine Powder<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>Beta-alanine<\/b><b>\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Have you heard of this nonessential amino acid? \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-beta-alanine-5-1-oz-powder\/vs-2699\">Beta-alanine<\/a> can help delay the onset of fatigue during exercise, albeit in a different way than creatine,\u201d says Yawitz, sharing that beta-alanine helps the body to make more of a substance called carnosine. \u201cThis helps prevent the buildup of lactic acid in the muscles during high-intensity exercise <\/span><a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/ijsnem\/28\/2\/article-p178.xml\"><span style=\"font-weight: 400;\">lasting 30 second to 10 minutes<\/span><\/a><span style=\"font-weight: 400;\">,\u201d she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As Yawitz shares, you can obtain beta-alanine (and carnosine, a substance composed of amino acids that&#8217;s concentrated in your muscle tissues) by eating meat and seafood, \u201cbut beta-alanine supplements can increase the amount of carnosine in the muscles <\/span><a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/ijsnem\/28\/2\/article-p178.xml\"><span style=\"font-weight: 400;\">by up to 65 percent<\/span><\/a><span style=\"font-weight: 400;\"> in just four weeks,\u201d according to some research. \u201cThere\u2019s some evidence that <\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-018-0224-0\"><span style=\"font-weight: 400;\">beta-alanine alone<\/span><\/a><span style=\"font-weight: 400;\"> could help improve muscle strength when combined with resistance training. However, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17136944\/\"><span style=\"font-weight: 400;\">other studies<\/span><\/a><span style=\"font-weight: 400;\"> suggest that taking it with creatine could be especially beneficial for muscle building and body composition,\u201d she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A typical daily dose for beta-alanine is 2.4-6.4 grams per day, depending on your body weight, offers Yawitz. Split this into three-to-four doses to prevent side effects like itchy, tingly, or prickly skin, Yawitz says.<\/span><\/p>\n<h2><b>Melatonin<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You may associate<\/span> <a href=\"https:\/\/www.vitaminshoppe.com\/p\/melatonin-1-mg-120-tablets\/vs-1393\"><span style=\"font-weight: 400;\">melatonin<\/span><\/a> <span style=\"font-weight: 400;\">with sleep support, but creatine fans, take note<\/span><span style=\"font-weight: 400;\">: \u201c<\/span><span style=\"font-weight: 400;\">Melatonin appears to support muscle growth in a couple of ways. Small studies suggest that melatonin supplements can help <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21615492\/\"><span style=\"font-weight: 400;\">reduce oxidative stress and inflammation<\/span><\/a><span style=\"font-weight: 400;\"> after strenuous workouts,\u201d says Yawitz. \u201cAnd, in <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10594526\/\"><span style=\"font-weight: 400;\">another small study<\/span><\/a><span style=\"font-weight: 400;\">, melatonin supplements increased the secretion of muscle-building human growth hormone.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, \u201ceven if it doesn\u2019t reduce inflammation or increase growth hormone, melatonin has been shown to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18036082\/\"><span style=\"font-weight: 400;\">improve sleep<\/span><\/a><span style=\"font-weight: 400;\">, and some studies have linked healthier sleep habits with <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5749041\/\"><span style=\"font-weight: 400;\">greater muscle strength<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2017\/11000\/sleep_and_athletic_performance.11.aspx\"><span style=\"font-weight: 400;\">better exercise performance<\/span><\/a><span style=\"font-weight: 400;\">,\u201d says Yawitz. Studies on melatonin and muscle growth are limited, she says, but doses have ranged from <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10594526\/\"><span style=\"font-weight: 400;\">0.5 to 5 milligrams per day<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Creatine, a compound comprised of three naturally-occurring amino acids that\u2019s stored in our muscles, is on fire right now. Just about everyone you see working out these days probably has a plentiful supply stashed in their gym bag. So what&#8217;s causing the demand?\u00a0 Kim Yawitz, a registered dietitian and gym owner in St. Louis, Missouri,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplements-to-pair-with-creatine\/\">Read More <span class=\"screen-reader-text\">5 Supplements To Pair With Creatine For Extra Effectiveness\u00a0<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":29085,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-29083","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Supplements To Pair With Creatine For Extra Effectiveness\u00a0<\/title>\n<meta name=\"description\" content=\"Nutritionists share the supplements to take alongside creatine that may help you reap more physical benefits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/whatsgood.vitaminshoppe.com\/supplements-to-pair-with-creatine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Supplements To Pair With Creatine For Extra Effectiveness\u00a0\" \/>\n<meta property=\"og:description\" content=\"Nutritionists share the supplements to take alongside creatine that may help you reap more physical benefits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/whatsgood.vitaminshoppe.com\/supplements-to-pair-with-creatine\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-09T16:40:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-04-25T01:40:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2022\/03\/GettyImages-1164255821-1.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Perri O. 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