Can You Mix Creatine With Pre-Workout?

Okay, so you’re putting in the hard work in the gym, you’re busting your butt, you’re nailing your diet, and you’re expecting great things.

The problem is that, week after week, and month after month, you’re simply not seeing the results that you should.

Try as you might, you just can’t seem to shift those last few stubborn pounds of fat or add those last couple of pounds of lean muscle.

All these so-called fitness “influencers” on social media are seemingly gaining pounds of muscle each month, while burning fat, and you’re not making any progress at all.

Frustrating, right?

If you are indeed starting to become frustrated with your lack of progress, it might be time to look into your supplement stack or lack thereof.

Used alongside a healthy diet and regular training regime, supplements can give you the edge needed to take your training and physique up a gear. But which are ideal?

Creatine and pre-workout supplements are both very popular and can give you that much-needed competitive edge when training. But can you mix creatine with pre-workout?

Things To Know About Creatine

Creatine supplements come in many forms, including creatine ethyl ester, creatine phosphate, and creatine hydrochloride. By far, however, the most popular type of creatine supplement on the market today is creatine monohydrate.

Creatine is a naturally occurring organic compound found in red meat, as well as our bodies. It is also available as a supplement and plays a key role in athletic performance by helping to increase our energy levels.

There’s a great deal of science involved in this, but basically, creatine helps the body to produce more adenosine triphosphate, or ATP for short. ATP is used by the cells in our muscles as a primary source of fuel.

By taking creatine we are essentially allowing our bodies to produce more of the energy needed to fuel our muscles.

The more energy our muscles have, the harder they work, and the harder they can work the harder we can train.

Things To Know About Pre-Workout Supplements

Pre-workout supplements, as the name implies, are supplements that are designed to be taken before you exercise.

These supplements contain different ingredients from manufacturer to manufacturer, but typically you’ll find that they are primarily packed full of stimulants such as caffeine or DMAA, amino acids such as taurine, and in many cases, creatine.

These supplements give you a temporary boost of energy when you’re feeling tired or when you need to get hyped before and during training.

They’re the equivalent of several cups of coffee before you hit the gym, and are fantastic for people who can’t get physically or mentally energized before they workout.

Can You Mix Creatine With Pre-Workout

Creatine is a supplement designed to help your body produce more energy. Pre-workout supplements contain stimulants that energize your mind and your body.

Because they both involve giving you more energy (albeit in different ways) people often wonder whether it’s safe to mix creatine with pre-workout.

Well, providing the supplements are safe, reliable, and come from a trusted manufacturer, as long as you use them as instructed, you can mix creatine with a pre-workout powder.

Experts have found no reason for healthy individuals not to combine the two before training, provided they use them as intended. Too much caffeine can be dangerous, especially from a cardiovascular perspective, so never exceed the stated dosage.

Creatine is often found in many pre-workout supplements anyway, so provided you don’t consume too much, you shouldn’t have any issues at all.

The main issue is determining how much creatine a pre-workout may provide per serving. It is recommended that we consume anything from 5g of creatine to 10g per day, or more still for larger people.

If a pre-workout supplement already contains creatine, there is a risk that taking it separately will mean you consume too much.

Consuming too much of something can always be risky, and in some instances, dangerous too. Consuming not enough means you run the risk of the ingredient in question not being effective.

Is It More Effective For You To Consume Creatine And Pre-Workout Separately?

Okay, so, can you mix creatine with pre-workout?

Yes you can, we’ve just established that. The next thing to establish is whether or not it is best to do so.

Just because you can do something, that doesn’t mean you should. You could consume boiled eggs with butterscotch sauce, but that doesn’t mean that you should.

Doing so would almost certainly be disgusting unless, for some horrendous reason, you enjoy that flavor combo, in which case more power to you.

What we’re getting at is that it could be more effective to consume your creatine separately from your pre-workout at a different time of the day.

Now, some people claim that using the two supplements separately, at different times of the day works for them, and if so, that’s great.

Everybody is different, and it could simply be some sort of placebo effect.

Most agree, however, that taking them separately offers no real benefits unless, of course, your pre-workout supplement contains no creatine or less than 5g per serving.

At a minimum, you want between 3g and 5g of creatine in your system each day.

Benefits Of Mixing Creatine And Pre-Workout

As mentioned, some people swear by mixing creatine with a pre-workout supplement, and if you’re wondering if this is the right thing for you to do, here are some potential benefits to consider.

Convenience

One of the main advantages of combining the two is convenience. By taking them together you don’t need to worry about taking your creatine later on in the day, or even forgetting to take it because you’re busy.

Effectiveness

Another key reason to combine creatine with your pre-workout supplement is because it will boost athletic performance.

As mentioned, creatine is often found in pre-workout supplements, and why do you think that is? It’s because creatine helps boost athletic performance, as do pre-workout powders.

By combining the two you are getting all of the benefits of creatine, combined with all the benefits of pre-workout supplements.

Pre-workouts will help give you energy, stamina, and mental endurance, whereas creatine will give your muscles more fuel and allow them to train harder, and for longer before fatigue sets in. The more effective your workouts are, the more gains you will see.

Optimal Dosage

When you rely solely on a pre-workout powder for your creatine requirements, there is always the risk that you won’t be getting enough.

Say, for example, you require 8 – 10g of creatine each day, there’s no way that one serving of a pre-workout supplement would give you anything close to that.

You’d be lucky to get around 2g, or 3g at a push. By taking creatine with it, however, I.E by mixing it into your pre-workout supp, you’re in control of how much you take.

Better Taste

Most creatine monohydrate supplements are tasteless, meaning you mix them with water or a flavored beverage.

The problem is that people tend not to enjoy it in this way. Pre-workout supplements, however, are often available in sweet and fruity flavors which will make your creatine far more enjoyable if you mix them.

Drawbacks Of Mixing Creatine And Pre-Workout

As you can see, there are plenty of advantages associated with using creatine alongside pre-workout powders. That does not mean, however, that creatine and pre-workouts being mixed are not without their drawbacks.

Here are some possible disadvantages associated with mixing creatine and pre-workout supplements.

Price

First and foremost, one of the most obvious drawbacks associated with combining the two is the price.

If you mix the two, you need to purchase the two supplements together. This is more expensive than buying just one. The good news is that creatine supplements are very affordable.

Sensitivity Issues

Some people may be more sensitive to the ingredients found in these supplements than others.

Adding creatine to a supplement that contains ingredients that people are already sensitive to, I.E caffeine, means that their sensitivity issues will likely be enhanced.

Digestive Issues

Some people find that they don’t digest creatine all too well. By combining it with a pre-workout supp that already contains ingredients known to cause digestive issues, there is always the risk of, shall we say, stomach problems.

If you find yourself experiencing digestive issues from creatine, it may not be wise to mix it with a pre-workout supplement.

How To Combine Creatine And Pre-Workout For Maximum Effectiveness

While some people say that creatine loading is unnecessary, others believe it is vital. We feel it helps so we’re recommending it.

For you to get the most from your creatine and pre-workout combo, after an initial loading phase where you consume 20g of creatine, split into 4 x 5g servings each day, you should aim for 3 – 5g of creatine per day (including the creatine in the pre-workout.

Always read the ingredients list to be aware of any possible allergens. You should aim to consume your pre-workout and creatine mixture before you train, ideally 30 – 45 minutes before you train. This will ensure the ingredients have been absorbed into your system.

You should also be sure NOT to consume the two with beverages or supplements containing stimulants such as caffeine. For best results, always mix with water.

Who Should Mix Creatine With Pre-Workout?

Is a creatine and pre-workout supplement mix ideal for everybody?

Not. There are plenty of people who have enough energy and motivation to train and don’t need that extra boost. There are also plenty of people who need that boost.

Athletes who need to be at the top of their game can benefit greatly from this combo, as can strength athletes and people who train very hard and expend a lot of energy during their workouts.

If you’re looking to gain muscle and burn fat, being able to push yourself and train harder, for longer, is also very beneficial.

Put simply, people who train very hard, and who physically and mentally need an energy boost can benefit massively from mixing these two supplements.

Who Should NOT Mix Creatine With Pre-Workout?

So, we’ve looked at who should use the two supplements together, but now it’s time to look at who shouldn’t use them.

To begin with, any individuals out there who are sensitive to caffeine, or any other of the ingredients found in these supplements should not use them. Those with underlying health issues or existing health issues such as cardiovascular problems, should also avoid these supplements, or try out caffeine-free pre-workout supplements.

Pregnant and breast-feeding women should also not mix creatine with pre-workout supplements.

Can You Buy Creatine And Pre-Workout Together?

As far as whether can you mix creatine with pre-workout supplements, we now know that the answer is yes. We know nearly everything there is to know about mixing them, other than whether you can buy them together.

The answer is yes. There are plenty of very potent formulations currently on the market that combine the two in the perfect ratio needed to give you that much-needed edge when training.

Final Thoughts

With that, we shall bring this look at whether can anyone mix creatine with pre-workout supplements to a close.

Hopefully, the info above has been useful, and hopefully, you now know what is needed to help push you that little bit harder when working out.