Head-to-Head Comparison
Creatine vs Beta-Alanine
Mechanism & Benefits
Increases phosphocreatine stores for rapid ATP regeneration during high-intensity efforts.
How It Works
Increases muscle carnosine, which buffers hydrogen ions during high-intensity exercise.
★ Excellent — 5-15% increase in strength and power output.
Strength & Power
Minimal direct strength benefits.
Moderate — helps with repeated sprints.
Endurance (60-240s)
Excellent — 2-3% improvement in exercises lasting 1-4 minutes. ★
★ Significant — increases training volume and cell hydration.
Muscle Building
Indirect — allows more training volume through fatigue resistance.
★ Emerging evidence for brain health, especially under stress/sleep deprivation.
Cognitive Benefits
No significant cognitive benefits.
Dosing & Timing
3-5g/day. Simple and consistent.
Daily Dose
3.2-6.4g/day. Can be split into smaller doses.
Optional: 20g/day for 5-7 days, then 5g/day.
Loading Phase
Not applicable — takes 2-4 weeks to build up regardless.
1-4 weeks depending on loading.
Time to Saturation
2-4 weeks of consistent dosing.
No — take any time, just be consistent.
Timing Matters?
No — total daily intake matters, not timing.
Side Effects & Safety
★ Mild water retention (1-3 lbs). Harmless.
Common Side Effects
Paresthesia (tingling sensation). Harmless but noticeable.
★ Extremely well-studied. Safe for long-term use.
Long-term Safety
Well-studied. Safe for long-term use.
★ Very affordable — $10-15/month for monohydrate.
Cost
Affordable — $15-20/month.
Our Verdict
These supplements serve different purposes and work through completely different mechanisms. Creatine is the single most effective supplement for strength, power, and muscle building. Beta-alanine is best for endurance and high-rep performance. They are highly complementary — taking both together is one of the most evidence-based supplement stacks for athletes.