The short version. A new systematic review and network meta-analysis compared creatine, beta-alanine and the two together across performance studies in healthy adults. The cleanest signal was not the most complicated stack. Creatine alone came out strongest for several high-intensity outcomes.
What the review looked at. The paper pooled 52 randomized controlled trials and compared aerobic and anaerobic performance tests, including sprinting, jumping and muscular endurance measures. That design is useful because it can compare interventions even when every trial did not test the same exact supplement combination.
The creatine signal was clearer. Creatine supplementation was linked with better results on several anaerobic performance outcomes. That fits the boring but important biology: creatine phosphate helps rapidly recycle ATP during short, hard efforts. This is exactly the kind of work where creatine has usually looked most reliable.
Beta-alanine was less convincing here. Beta-alanine can raise muscle carnosine, which is why it is often discussed for repeated high-intensity work. In this analysis, though, beta-alanine alone did not show the same consistent performance lift, and adding it to creatine did not clearly beat creatine by itself.
The practical read. If someone is choosing one evidence-based sports supplement, creatine monohydrate still looks like the first stop. A combined creatine-plus-beta-alanine stack may make sense for specific athletes and events, but this review does not make it look like a default upgrade.
What this does not prove. Meta-analyses inherit the limits of the trials they pool: different doses, training status, sport demands, test protocols and study lengths. The answer may also differ by sex, event type and baseline diet. This is a performance paper, not a general health recommendation.
Bottom line. Creatine remains the simpler, better-supported bet for short, hard performance. Beta-alanine is not dead, but stacking it with creatine should earn its place in a plan rather than being assumed to add extra benefit.
Medical note. This article is intended for general educational purposes and should not be considered personal medical advice.