Quick Verdict
Creatine Monohydrate
Most researched sports supplement. Increases phosphocreatine stores for ATP regeneration during high-intensity exercise.
Evidence: strong (1000+ studies)
Beta-Alanine
Increases intramuscular carnosine levels, buffering acid (H+) during high-intensity exercise. Delays neuromuscular fatig
Evidence: strong (200+ studies)
Side-by-Side Comparison
| Creatine Monohydrate | Beta-Alanine | |
|---|---|---|
| Category | performance | performance |
| Evidence Level | strong | strong |
| Studies | 1000+ | 200+ |
| Dosage | 3-5 g | 2-5 g |
Stack Compatibility
Creatine Monohydrate: Beta-alanine, Caffeine, HMB, Whey Protein
Beta-Alanine: Creatine (synergistic — different mechanisms), Sodium bicarbonate, Citrulline malate
Which Should You Choose?
Both serve different purposes. Choose based on your priority.