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Creatine vs Pre-Workout

by Repfuel Sports 29 Sep 2023 0 Comments

When you're working hard during your workouts, it's a good idea to give your body the right stuff to help you do your best. This way, you can get the most out of your efforts.

Taking supplements is really important for helping us get things done, but the big question is: which one should we choose?

Many people have found that both creatine and pre-workout supplements are great for improving your performance when you're training hard.

But which one is better? Let's take a closer look at the important information to help you decide between creatine and pre-workout.



What Is Creatine?

Creatine is like a combination of three amino acids: Methionine, Arginine, and glycine. Our liver and kidneys make it, and then it goes into our muscles for storage.

Our body makes only half of the creatine it needs and depends on food to get the rest. Creatine also helps in producing something known as adenosine triphosphate (ATP), which is the body's main energy source for doing things.

When you take creatine, you get a quick boost of energy because it adds more creatine stored in your body.

That's why athletes and people who exercise regularly really like creatine. Creatine usually comes in a powdered form, which can be easily blended with water.

Apart from all that, creatine also delivers some other benefits as well:

  • Improving exercise performance
  • Increasing lean body mass
  • Increasing strength
  • Aiding muscle recovery


When you choose creatine, remember two steps. First, start with a loading dose by taking 20g of creatine every day for 2-5 days. You can split it into smaller doses, too.

This big amount, in the beginning, is important because it builds up your creatine stores in the body. That's what makes the supplement work better.

After you finish the loading dose, you'll switch to a smaller dose of 2-5g every day, which we call the maintenance dose. Our MAX OUT CREATINE comes in 3g servings, which is just right for the maintenance dose.


What Is Pre-Workout?

what is pre-workout

Pre-workout is like a mix of different things, including Caffeine, BCAA's, creatine, beta-alanine, amino acids, nitric oxide, L-citrulline, and betaine.

All these things team up to make you better at your workout and give you more energy. Like creatine, pre-workout also comes as a powder and is most effective when mixed with water.

But unlike creatine, you can't take pre-workouts whenever you want. People usually have them before a workout because they give you a quick energy boost.

Just ask anyone who consumes pre-workout on a regular basis, and you will definitely hear any one of these words from their side:

  • Boost energy
  • Improve mental focus
  • Improve strength

Pre-workout is really popular in the fitness world because it provides you with a quick energy boost. It's a must-have for any supplement brand in their supplement category.

Each brand makes its own pre-workout with different ingredients and formulas in it. When you're picking one, here are some things to keep in mind:

Stay away from Proprietary Blends – 

These blends tell you the total amount of all the ingredients mixed together, not how much of each ingredient is in there.

This is a tricky way to hide that the product might have lots of useless ingredients and very few of the important ones listed.

Avoid These Ingredients - Some pre-workouts consist of high levels of sugar, artificial sweeteners, and excess caffeine, all of which can result in unwanted gut issues.

Look for These Ingredients - These are the things you'll want to find in your pre-workout:

  • Beta-Alanine - This stops your muscles from feeling too burnt by reducing acid buildup. It lets you push harder in your last reps.
  • Caffeine - Caffeine gives you more energy and helps you concentrate. We suggest a max of 100mg for every 10g of pre-workout.
  • Branched-chain amino acids (BCAAs) - BCAAs stop your muscles from breaking down and help them grow.
  • Nitric Oxide Precursors - Specific ones are L-arginine, L-citrulline, and beetroot juice. These things boost blood flow and get more oxygen to your muscles.

You might see some pre-workout supplements that have creatine in them, but don't be confused. The amount you need for the day is a lot more than what they give you in one serving.


Unlike creatine, you don't need to do a loading dose with pre-workout. Just take it 15 to 30 minutes before your workout, and you're ready to go.

Difference Between Pre-Workout And Creatine

As we discussed earlier, creatine and pre-workout can give you energy, make you stronger, and boost your sports performance. So, does it really matter which one you choose to take?

Well, the thing to keep in mind is how long the effects last. Pre-workout gives you a quick energy kick, but it wears off pretty fast. That's why people take it before their workout, not after.

But with creatine, it takes a bit of time to build up those energy stores (during loading dose) before you start feeling its effects.

Another big difference between creatine and pre-workout is when you take them. You only have pre-workout before your workout, but you can have creatine whenever you want. You have a few choices:

  1. Before your workout - Taking creatine before you exercise means you get the most out of that creatine energy boost.
  2. After your workout - Creatine can help your muscles recover, so having it after your workout can help with healing and preventing injuries. Your creatine stores also get used up during the workout, so taking some afterwards can refill them before your next workout.
  3. Both before and after your workout - Some experts suggest that splitting your daily creatine dose in two is the best way to go. This way, you boost your athletic performance and help your muscles recover.

Does Creatine Work As A Pre Workout?

You might be wondering, "Can I have creatine before my workout?" The answer is yes, you can. Just be sure to finish the loading phase first to make sure your body has enough creatine stored up.

Can You Mix Creatine With Pre Workout?

Absolutely! Combining creatine with pre-workout is a great idea, especially if your pre-workout doesn't have creatine in it. You get the benefits of both supplements: a quick energy boost from pre-workout and replenished creatine stores once the pre-workout wears off.

Key Takeaways

  • Creatine occurs naturally in the body and in some foods but can also be taken in supplement form.
  • Creatine stimulates the body's ATP, which increases energy, strength, and lean body mass, as well as aiding muscle recovery.
  • Pre-workout contains a mix of ingredients that work in synergy, believed to support performance and energy.
  • Pre-workout supplements need to be taken before a workout; that's why the industry calls them 'Pre-Workout'.
  • Creatine needs to be built up in the body over time for the benefits to take effect and can be taken either pre-workout, post-workout or both pre and post-workout.
  • Creatine can be used on its own as a pre-workout supplement if desired. Creatine and pre-workout can and, in some cases, should be mixed together to maximise performance, strength and energy levels.

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