BCAA, Creatine, Citrulline: The Athlete’s Essentials

Whether you practise weight training, running, CrossFit, cycling or any other demanding sport, certain food supplements have proven their effectiveness through decades of scientific research. BCAAs, creatine and citrulline form the sportsperson’s essential trio in 2026. At Herba Barona, our specialist shop at 10 rue Théophile Roussel, Paris 12e, we stock these supplements in the best qualities available on the market: Creapure, BioKyowa, Ajinomoto.

BCAAs: the amino acids of recovery

What are BCAAs?

BCAAs (Branched-Chain Amino Acids) comprise three essential amino acids: leucine, isoleucine and valine. They make up around 35% of the amino acids in muscle protein and play a central role in protein synthesis, recovery and the preservation of muscle mass.

The classic ratio is 2:1:1 (2 parts leucine to 1 part isoleucine and 1 part valine), which matches the natural proportion found in dietary protein. Higher-leucine ratios (4:1:1, 8:1:1) exist but haven’t demonstrated clinical superiority.

When should you take BCAAs?

• Before training: to limit muscle catabolism during exercise, especially if you train fasted.
• During training: dissolved in your drinking water to maintain a continuous supply of amino acids.
• After training: to speed up muscle recovery and stimulate protein synthesis via the mTOR pathway (activated mainly by leucine).

Recommended dosage: 5 to 10 g of BCAAs per serving, 1 to 3 times a day around training sessions.

Our BCAAs in Paris

• BCAA 2.1.1 Dynveo 180 capsules 600 mg: classic 2:1:1 ratio, pharmaceutical-grade fermented amino acids, vegetable capsules. Convenient for precise dosing.
• BCAA 2.1.1 Dynveo powder 200 g: the same product in powder form, economical and easy to measure into a shaker.
• BCAA 4:1:1 Nutrimuscle powder 350 g: 4:1:1 ratio enriched with leucine, for those looking to maximise the anabolic signal.

Creatine: the most studied supplement in the world

What is creatine?

Creatine is a natural compound synthesised by the liver, kidneys and pancreas from three amino acids (arginine, glycine, methionine). It’s stored mainly in the muscles as phosphocreatine, which serves as a rapid energy reserve for short, intense efforts (sprints, weight-training sets, jumps).

Creatine monohydrate is the most scientifically studied sports supplement, with more than 1,000 clinical studies behind it. Its benefits are solidly documented:

• Increased strength and muscular power
• Improved recovery between sets
• Increased muscle mass (via intracellular water retention and stimulation of protein synthesis)
• Maintained performance during repeated high-intensity efforts

Creapure: the quality label

Creapure is the creatine monohydrate manufactured by AlzChem in Germany. It’s considered the world benchmark for purity (99.99%) and safety. Unlike some Chinese creatines, which can contain traces of unwanted by-products (dicyandiamide, dihydrotriazine), Creapure is produced through controlled chemical synthesis and tested batch by batch. It’s the only creatine we recommend at Herba Barona.

Creatine dosage

Protocol	Dosage	Duration
Standard maintenance dose	3 to 5 g/day	Ongoing
Loading phase (optional)	20 g/day (4 x 5 g)	5 to 7 days, then 3–5 g/day
Athletes > 80 kg	5 to 7 g/day	Ongoing

The loading phase isn’t essential: a daily intake of 3 to 5 g achieves muscle saturation within 3 to 4 weeks. Creatine can be taken every day, including on rest days.

Our creatines in Paris

• Creatine Creapure Dynveo 180 capsules: the capsule format, convenient and precise, certified Creapure quality.
• Creatine Creapure Dynveo powder 250 g: the classic powder format, the most economical per gram.
• Creatine Creapure Dynveo powder 1 kg: the XXL format for regular athletes, unbeatable value for money.
• Creatine Creapure Nutrend 500 g: a quality alternative from a well-known Czech sports nutrition brand.

Citrulline: the nitric oxide precursor

What is citrulline?

L-citrulline is a non-essential amino acid that plays a unique role in the urea cycle and nitric oxide (NO) production. Once ingested, citrulline is converted into arginine in the kidneys, which is then transformed into nitric oxide by the enzyme NO synthase. NO causes vasodilation (widening of blood vessels), improving blood flow to the muscles during exercise.

A remarkable fact: citrulline raises blood arginine levels more effectively than arginine itself. Ingested arginine is largely broken down in the gut and liver before it reaches circulation (a first-pass effect), whereas citrulline escapes this breakdown.

Documented benefits of citrulline

• Vasodilation and muscle “pump”: increased blood flow to active muscles, a more intense sense of muscle fullness during training.
• Endurance: improved performance during prolonged efforts by reducing lactate and ammonia build-up.
• Recovery: reduced post-exercise soreness (DOMS), documented in several studies.
• Ammonia clearance: citrulline speeds up the urea cycle, helping eliminate the ammonia produced by amino acid breakdown during exercise.

Citrulline base vs citrulline malate

Citrulline base (pure L-citrulline) is the most concentrated form: every gram provides 1 g of citrulline. Citrulline malate combines citrulline with malic acid (a Krebs cycle intermediate) in a typical 2:1 ratio, meaning 3 g of citrulline malate only provides 2 g of effective citrulline. Citrulline base is therefore preferable for precise, optimal dosing.

Our citrullines in Paris

• L-Citrulline BioKyowa Nutrimuscle 500 g: citrulline base of BioKyowa quality (Japanese fermentation), the most economical format for dedicated athletes.
• L-Citrulline BioKyowa Nutrimuscle 90 g: the same product in a starter format.
• Citrulline Nutrimuscle 90 capsules: in capsules for those who prefer convenience.
• Citrulline NOW Foods 750 mg 90 capsules: a quality alternative at an accessible price.
• Citrulline powder Doctor’s Best 200 g: powder format, a reputed American brand.

Find our full range in the Sport and Endurance category.

How to combine BCAAs, creatine and citrulline?

Pre-workout protocol

30 to 45 minutes before training: 5 g of citrulline + 5 g of BCAAs. Citrulline acts on vasodilation while BCAAs protect against muscle catabolism.

Post-workout protocol

Within 30 minutes of finishing training: 5 to 10 g of BCAAs + 3 to 5 g of creatine. BCAAs stimulate protein synthesis and creatine recharges phosphocreatine stores.

Daily creatine

Creatine is taken every day, including rest days. Timing doesn’t matter much, as long as the daily dose is respected. Many athletes simply take it with breakfast.

The quality of raw materials: why it matters

In sports nutrition, the quality of raw materials makes all the difference:

• Creapure (Germany): the world benchmark for creatine monohydrate, 99.99% purity.
• BioKyowa (Japan): amino acids produced through biological fermentation, guaranteeing the absence of chemical solvents.
• Ajinomoto (Japan): another Japanese benchmark for fermented amino acids, used by Dynveo.
• EPAX / Golden Omega: for the omega-3s that complement a sports nutrition programme.

At Herba Barona, we’ve chosen to stock only sports supplements built on these benchmark raw materials. No dubious Chinese creatine, no untraceable synthetic amino acids.

Frequently asked questions about sports supplements

Is creatine bad for the kidneys?

No. Decades of studies on healthy subjects have shown no harmful effect of creatine on kidney function at recommended doses (3 to 5 g/day). Creatine slightly raises blood creatinine (a marker of kidney filtration), but this is a measurement artefact, not a sign of kidney damage. If you have pre-existing kidney disease, consult your doctor.

Are BCAAs useful if I already take whey?

Whey protein naturally contains BCAAs (around 25% of its amino acid profile). If you consume enough whey (20 to 40 g around training), additional BCAAs aren’t essential. They remain useful for fasted training, very long sessions (> 90 minutes) or periods of calorie restriction.

Where to buy quality sports supplements in Paris?

At Herba Barona, 10 rue Théophile Roussel, Paris 12e (metro Ledru-Rollin), we offer a carefully curated selection of sports supplements: Creapure creatine, Ajinomoto BCAAs, BioKyowa citrulline. For 4:1:1 BCAA powder, BioKyowa citrulline or beta-alanine, also see the range from Nutrimuscle, a French pioneer in sports nutrition. Personalised advice for athletes, Tuesday to Saturday, 9:30am–6:30pm.