PRE-WORKOUT VS CREATINE: IS CREATINE PRE-WORKOUT?

A lot of pre-workouts generally share the same core ingredients and we’re hear to break it down so you can understand what exactly is in your pre-workout and how they help fuel your training and performance. 

A well-known stimulant, caffeine enhances focus, energy, and endurance by stimulating the central nervous system. It improves mental alertness, reduces the perception of effort, and increases fat oxidation during exercise. Typical doses in pre-workout supplements range from 200-400 mg (Jagim et al., 2019; Camic et al., 2020).

This amino acid helps buffer acid in muscles, reducing fatigue and allowing for more intense and prolonged workouts. It is particularly useful for high-intensity exercises. The usual dose is between 2-5 grams per day, but it can cause a tingling sensation in higher doses (Jagim et al., 2019; MDPI, 2022).

Creatine is crucial for energy production in muscles, particularly during short, explosive movements like lifting weights. It can help increase strength, muscle mass, and recovery. The standard dose is about 5 grams per day (Camic et al., 2020; MDPI, 2022).

This amino acid is converted into L-arginine and nitric oxide in the body, which helps improve blood flow, reduce fatigue, and increase endurance. Effective doses range from 3-6 grams (Jagim et al., 2019; MDPI, 2022).

This compound supports cognitive function and increases the release of acetylcholine, which can enhance focus and power output during workouts. A typical dose is 300-600 mg (MDPI, 2022).

Still need a helping hand with uncovering “what is a pre-workout?”, check out our “Pre-workout Guide” or browse our range of pre-workouts  online.

This form of creatine monohydrate is processed into smaller particles to improve solubility and absorption, potentially reducing gastrointestinal discomfort (MDPI, 2022).

Known for its better solubility in water, creatine HCl is thought to reduce the likelihood of bloating and digestive issues compared to creatine monohydrate (Camic et al., 2020).

Some creatine supplements also include other compounds to enhance performance and absorption. These may include beta-alanine (for buffering lactic acid), taurine (for cell hydration and muscle function), and various electrolytes (to maintain hydration and muscle function) (Camic et al., 2020).

Looking for just creatine on it’s own? Discover our blog on “Who should use creatine and how? ” Or already know what you’re looking for? Shop our range of creatine supplements online.  

When it comes to timing, pre-workout supplements are your go-to just before hitting the gym, delivering a quick boost to power through your session. In contrast, creatine supplements are more versatile and can be taken any time of day. The purpose also differs: pre-workouts provide immediate performance enhancement, ideal for those explosive bursts of energy, while creatine focuses on long-term gains in strength and muscle mass. 

Pre-workout supplements are all about packing in stimulants and performance enhancers to ramp up your energy and focus for a killer session. On the flip side, creatine supplements zero in on different forms of creatine, ensuring your muscles get the boost they need for strength and endurance gains.

• Increases Muscle Strength and Power : Enhances performance in high-intensity, short-duration activities by increasing intramuscular phosphocreatine stores (Camic et al., 2020; MDPI, 2022).

• Improves Muscle Mass : Supports muscle growth through better energy availability and reduced muscle breakdown (Jagim et al., 2019; MDPI, 2022).

• Enhances Recovery : Aids in faster recovery between workouts by replenishing ATP stores (Camic et al., 2020).

• Supports Long-Term Performance Gains : Provides sustained benefits over time with consistent use (MDPI, 2022).

Sold on Creatine? Here are our top creatine supplement picks: 

• Boosts Energy Levels : High caffeine content provides an immediate increase in energy and alertness (Jagim et al., 2019; MDPI, 2022).

• Enhances Focus and Mental Clarity : Stimulants and nootropics improve concentration and cognitive function during workouts (Camic et al., 2020).

• Improves Endurance : Ingredients like beta-alanine and taurine reduce fatigue and enhance stamina, allowing for longer, more intense workouts (MDPI, 2022).

• Increases Blood Flow and Muscle Pump: Compounds such as L-citrulline improve vasodilation, resulting in better blood flow and muscle pumps (Jagim et al., 2019).

• Reduces Perception of Effort: Helps in feeling less tired during workouts, enabling more intense exercise sessions (MDPI, 2022).

Convinced Pre-Workouts are your go-to? Here are our top-selling Pre-Workouts: 

If you're diving into the world of supplements, it's essential to know the key differences between pre-workout and creatine. For more in-depth insights, check out "6 Proven Benefits of Creatine" and "What Are Stimulants in Pre-Workout". These resources will help you understand how each supplement can fit into your fitness routine.

For creatine, you can start with a loading phase of 20 grams daily for 5-7 days, then shift to a maintenance dose of 3-5 grams per day. You can take it anytime, but post-workout is popular for muscle recovery. Pre-workout supplements, on the other hand, should be taken 15-30 minutes before hitting the gym to maximise energy, focus, and endurance. Typically, one scoop mixed with water is sufficient, but follow the product's guidelines to avoid overdoing stimulants like caffeine (Camic et al., 2020; Jagim et al., 2019; MDPI, 2022).

When it comes to side effects, pre-workout and creatine supplements each have their own profiles. Pre-workouts, with their mix of stimulants and performance enhancers, can lead to jitters, anxiety, insomnia, increased heart rate, and elevated blood pressure, primarily due to high caffeine content. Additionally, ingredients like beta-alanine can cause a tingling sensation known as paresthesia. Some users might also experience gastrointestinal distress, including cramps and diarrhea, especially when taking large doses or combining multiple supplements (Jagim et al., 2019; MDPI, 2022; Camic et al., 2020).

On the other hand, creatine supplements, while generally safe, can cause gastrointestinal issues like cramps and nausea if not properly dissolved. They can also lead to water retention and weight gain, which is often seen positively for muscle growth but might be undesirable for some. There have been concerns about kidney stress with long-term high-dose usage, though studies support its safety in healthy individuals. Proper hydration is crucial when taking creatine to avoid dehydration and electrolyte imbalance (Camic et al., 2020; MDPI, 2022). Both supplements offer significant benefits but should be used responsibly to minimise potential side effects.

Yes, you can mix creatine with your pre-workout supplement. Many pre-workout formulas already include creatine because it can enhance performance, muscle strength, and endurance when combined with other ingredients like caffeine and beta-alanine. 

Now we're talking! Here are a few of our favourite pre-workouts that contain creatine.