Two of the most popular and effective workout supplements on the market are creatine and pre workout. Naturally, if you are already taking both supplements, you may be wondering: Can you mix pre workout and creatine?
The answer is that you can mix pre workout and creatine to take them both at the same time. There are no issues with this and you can rest assured that you still get all the benefits from both supplements. In fact, many pre workouts come with creatine mixed in from the factory.
In this guide, we will go over all the benefits of combining both pre-workout and creatine into your fitness routine.
Can I Mix Creatine With Pre Workout?
To put it simply, you will have no issues if you mix creatine with pre-workout to be consumed at the same time. This is a common practice in the fitness industry that is even encouraged by many experts due to the advantages provided by both supplements.
The only thing to keep in mind is that some pre-workouts already contain creatine. So be sure to check the label and adjust how much you are adding to your pre-workout so that you take the correct dose.
What Is Creatine?
Creatine is a compound composed of three amino acids: methionine, arginine, and glycine. It occurs naturally in the liver and kidneys and is stored in the muscles. The body obtains approximately half of its required creatine through this natural process, while the other half comes from food and nutrition.
Creatine plays a crucial role in the production of adenosine triphosphate (ATP), which is the primary source of energy for the body. By taking a creatine supplement, you can increase your body’s reserves of creatine. This is particularly beneficial for athletes and individuals who engage in frequent workouts, as creatine supplements provide an efficient energy boost.
The physiological advantages of creatine supplementation are numerous. Firstly, it enhances athletic performance by improving strength, power, and force output. Additionally, it promotes increased lean body mass and accelerates muscle recovery after intense physical activity.
Creatine is commonly available in powder form, which can be easily mixed with water or added to your favorite smoothie. By consistently using a high-quality creatine supplement, you can ensure that your muscle’s creatine reserves remain full. This allows you to exercise harder and for longer durations at the gym before experiencing fatigue, ultimately leading to better results.
Furthermore, creatine supplements offer a range of benefits beyond physical performance. They contribute to greater muscle protein synthesis and development, aiding in the growth and maintenance of muscle tissue. Additionally, creatine has been linked to improved cognitive function, providing another advantage for those who choose to incorporate it into their supplement regimen.
What Is Pre-Workout?: Uses And Ingredients
A common supplement that lifters use to improve their workouts is pre-workout. Usually taken before arriving at the gym, the supplement can provide higher energy, focus, and stamina if used properly. Preworkout usually takes around 30 minutes to kick in and can last during your workout. Generally, pre-workouts have ingredients that can be broken down into a few basic categories.
The dosing of ingredients and selection will vary based on the pricing and manufacturer.
Caffeine And Other Stimulants
In terms of what you actually “feel”, when taking a preworkout, the majority of the jitters and energy will come from the caffeine and any other stimulants in the product. Typically this will be between the 150mg-300mg range. If you are already exposed to caffeine through things such as coffee or energy drinks, you may find the feeling of preworkout to be familiar.
On the other hand, if you have no experience taking caffeine, you will certainly be able to feel the increased energy levels and typical caffeine jitters.
Pump Ingredients
Within a typical pre-workout, there will be ingredients such as citrulline meant to increase your blood flow so that you get a better pump in the gym. There are debates about whether this actually helps with muscle growth, but it will certainly feel good and make sure you can feel whatever muscle you are working out.
Creatine
As we have already mentioned, Creatine is a proven supplement that can have massive benefits on your overall performance. Knowing this, many pre workout companies have begun to include creatine in their pre workout formula.
Focus Ingredients
Lastly, we have focus ingredients such as L-Tyrosine or Alpha-GPC that are meant to enhance your alertness and concentration. If you are someone that really likes to get locked in for your workout, these are the ingredients that you will get the most benefit from.
Can You Mix Creatine With Pre Workout? Why You Should
Not only is mixing pre-workout and creatine okay, but it is also a practice that has several benefits. Here are some of the key reasons why you should do this as well:
Improved Performance
The powerful combination of preworkout and creatine will allow you to push yourself harder in the gym. Since both supplements are energy boosters but have different mechanisms of action, you can ensure that you are operating at peak performance.
Aside from the energy aspect, pre workout will also you provide you with some key focus benefits so that you can stay locked in and keep the pace up during your sets.
Bigger Muscles
The truth is that building muscle is not a complex topic, you just need to push yourself harder and harder in the gym in order to grow. By combining both creatine and pre workout, you will always have the extra gas in the tank to push yourself harder than you did in the previous session.
Exact Dosing
While pre workouts that come with creatine mixed in by default are nice, mixing the two yourself will allow you to control the exact dose and quality.
Not to mention, it is often the case that creatine in pre-workouts is simply underdosed.
Consistency
Since pre workout has a very sudden and apparent effect, most people easily remember to take it every time they go to the gym. However, since creatine takes time to build up in the body and has more subtle effects, it can be easy for users to forget to take it.
By combining the two, you can ensure that you stay on a consistent schedule and get the most out of your supplements.
Final Thoughts
In summary, you will have no issues if you mix pre-workout with creatine. In fact, many people find that combining the two supplements allows them to get the best of both worlds and ensure that you stay consistent.
FAQs
Can you mix creatine with pre-workout caffeine?
Is there anything you shouldn’t mix creatine with?
Is it better to take creatine with pre-workout or protein?
Can we take creatine with pre-workout or post-workout?
Daniel Mesa, CPT, is a trusted fitness expert and founder of FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.