I'd say, "The early bird gets the worm." Using 'catches' isn't wrong, but 'gets' is smoother.

Both are correct, however, different parts of the world might find one or the other more natural. In the UK, I would say we use "catches the worm" more often and it just sounds better.

The saying is " the early bird catches the worm" Both ways of saying it have the same meaning in this context.