No, there's no need to choose between creatine and pre-workout, because these two supplements have neither the same objectives nor the same mode of action. Pre-workout is designed to give an immediate pre-workout boost, often thanks to the caffeine it contains. Creatine, on the other hand, has a long-term effect, increasing the athlete's maximum strength.
This article will help you understand these differences so you can adapt your training strategies. We look at the origins of these 2 products, as well as how they work and their optimal intake protocol.
What is creatine?
Creatine is a molecule naturally present in the human body, mainly in muscles. This compound plays an essential role in rapid energy production.
Our body naturally produces around 1 gram a day, mainly in the liver and kidneys. It's also found in our diet, especially in red meat and fish.
This biological synthesis and natural intake are generally not sufficient to achieve maximum creatine levels in our muscle cells. This is why many athletes choose to supplement with creatine to improve their sporting performance. Note that creatine is produced without any animal by-products and is therefore 100% vegan.
Once in the muscles, creatine rapidly regenerates adenosine triphosphate (ATP). Supplementation helps maintain a higher intensity and longer duration of maximum physical effort.
The benefits of creatine supplementation are numerous:
- Increased strength
- Improved training volume
- Improved recovery
Unlike pre-workouts, creatine monohydrate is used over the medium/long term, increasing muscle ATP reserves: the effects are not immediate, but last over time. That's why it's used as a cure.
Creatine monohydrate is the most effective and best-absorbed form. Creapure® certification guarantees a pure, high-quality molecule, so you can practice your sport in complete safety!
Creatine Creapure®
The best for maximizing muscle power in a healthy way and optimizing intensive performance
- Standardised without doping substances
- No additives, no sweeteners
- Made in Germany, packaged by Protéalpes in Albertville
Pre-workout: how does it work?
A pre-workout, as the name suggests, is a dietary supplement designed to be taken before training. Its main aim is to stimulate the nervous system to boost energy levels during the upcoming session.
But behind the marketing and performance promises, the reality is more nuanced.
Common ingredients in pre-workout :
- Caffeine: central nervous system stimulant
- Increased alertness and concentration
- Reduced perception of effort
- Performance enhancement
- Peak action: highly variable, from 50 min to 1.5 h after oral administration
- Beta-alanine : non-essential amino acid precursor of carnosine
- Slight improvement in muscular endurance on long, high-intensity exercises
- Requires chronic supplementation: useless in a pre-workout, no proof of usefulness in an acute situation (just before exercise).
- L-Citrulline: amino acid precursor of arginine and nitric oxide
- Modest improvement in muscle congestion
- Slight increase in blood flow
- Tyrosine : amino acid precursor of catecholamines (dopamine, adrenaline):
- Potential improvement in concentration under stress
- Inconclusive performance results
- BCAA (branched-chain amino acids): leucine, isoleucine, valine
- No proven benefits in pre-workout
- Traceability linked to the origin of isolated BCAAs (often derived from animal compounds, feathers, fur, nails, etc.)
- L-Arginine : amino acid precursor of nitric oxide:
- Rapidly degraded in the intestine
- Creatine (in pre-workouts): natural nitrogen compound stored in muscles
- Requires chronic supplementation : useless in a pre-workout, same idea as beta-alanine
- Taurine: an amino acid involved in cell regulation
- Potential reduction in fatigue
- Modest improvement in concentration
- No strong scientific consensus on its benefits
Finally, we can see that caffeine is the only truly interesting ingredient in a classic pre-workout. The other components have minimal and/or unproven effects, require chronic supplementation, or are present in sub-optimal doses.
Unlike creatine, which is the subject of numerous scientific studies, most pre-workout ingredients lack scientific validation.
A recent study1 compared the efficacy of a multi-ingredient pre-workout (containing beta-alanine, citrulline malate, arginine, taurine, tyrosine and caffeine) with caffeine alone.
The researchers observed that pure caffeine gave better results in terms of performance, and subjective psychological measures (feeling of energy, level of arousal, perception of effort) were identical between the two supplements.
Complex formulas can even be risky:
- Stimulant overdose
- Negative interactions between ingredients
- Sleep disturbance
- Tolerance development
Unlike creatine, which acts on actual physical capacity, a pre-workout theoretically only temporarily increases energy levels. However, if the caffeine dose is right, it can not only increase alertness, but also improve the quality of muscle contraction.
Can creatine and pre-workout be taken together?
It's perfectly possible to take both supplements on the same day. Be careful, however: while a creatine loading phase followed by a one-off caffeine intake before exercise poses no problem, taking both substances simultaneously and systematically could reduce the benefits of creatine, especially in the loading phase.2
The ideal timing for pre-workout
Here are the key stages in the action window for caffeine, the main active ingredient in pre-workouts, when taken per os (as a drinkable solution):
- 30-45 minutes before: the minimum time to start feeling the effects
- 60-90 minutes before: peak caffeine action
- 1-2 h before and more depending on the individual: the duration of the stimulating effects
It is therefore recommended to take caffeine (when taken per os) 45 min before training. But it's best to avoid pre-workouts for evening training: recovery may be compromised by poor sleep quality.
Beware of the risks of overstimulation:
- Development of tolerance to caffeine
- Disruption of sleep cycle
- Anxiety and tremors
The optimal creatine protocol
Creatine, on the other hand, follows a completely different logic. What counts is long-term muscle saturation, not the precise timing of intake.
Here's an example of a protocol to follow:
- Loading phase (optional): 20g/day divided into 4 doses over 5 days
- Maintenance phase: 3-5g per day
The most important thing is to take it regularly every day. Taking creatine on rest days is therefore essential.
Studies have shown that creatine absorption is optimized in the presence of insulin.Insulin sensitivity is naturally increased after exercise, especially if you consumecarbohydrates. A simple post-workout shake with creatine and fast carbohydrates is ideal for the assimilation of the nutritional supplement.
For those who like to optimize their nutrition: creatine goes perfectly with whey protein. Whey protein promotes recovery, while creatine enables you to increase the intensity of your training. With the right training and nutrition, a creatine cure can help you gain mass.
Conclusion
It's not a question of choosing between creatine and pre-workout, because they don't have the same function.
Creatine monohydrate is the most studied and effective dietary supplement for muscle development and strength. It's a safe and healthy investment for the long term, with a simple protocol and proven effects.
Pre-workouts, on the other hand, are essentially stimulants whose effectiveness relies mainly on caffeine. If you decide to use them, opt for simple formulas or natural alternatives.
Taking supplements complements a balanced lifestyle: quality sleep, balanced nutrition and optimal recovery!
Further information
- If you're not sure which form to choose, take a look at our Kre-Alkalyn vs Creapure comparison to understand the specific benefits of each type of creatine.
- Can creatine be taken while fasting ? This article details best practices according to the time of day and type of fast.
- Want to understand whether creatine alters blood creatinine levels? The team explains why elevated levels are not necessarily a cause for concern, especially in athletes.
- Doubts about digestion? Read our full report on creatine-related digestive disorders: bloating, diarrhoea or tummy aches, Protéalpes sorts out myth from reality.
- Finally, at what age can you take creatine? Our pharmacists provide answers to this frequently asked question, with guidelines according to profile and objectives.
