Creatine vs. Pre-workout: Should You Take One, The Other, or Both?

You can identify a certified gym rat by simply opening their kitchen cupboard: we tend to hoard stacks of supplements aimed at optimizing performance, recovery, and muscle growth.

Creatine and pre-workout are some of the most popular, so they already get enough coverage. However, some people might still wonder what the difference between them is and which of them is more suitable for their goals. Let's find out.

What is creatine, and what does it do for your muscles?

Creatine, stored in our muscles as phosphocreatine, serves as a rapid energy reserve. It is primarily used during short-burst, high-intensity exercise. Although our bodies produce creatine, and we also get it from food sources, supplementation with it increases its reserves to potentially support workouts.

It is not a rapid-acting compound that can give energy after taking it — you need to take it regularly for it to accumulate in your system. “It doesn’t give you a jolt like caffeine, but it does improve performance and recovery over time when used consistently,” explained Baltazar Villanueva, NASM-certified personal trainer, to WellnessPulse.

Creatine helps your body produce more ATP, which is basically your cells’ quick energy source. That’s why it’s great for short bursts of high-intensity activity. Think sprinting, heavy lifts, or explosive movements.

Baltazar Villanueva

When it comes to supplementation, creatine monohydrate is the most studied form and, thus, the most popular option. Other creatine forms, such as creatine hydrochloride and creatine ethyl ester, exist, but they are less researched and may not offer additional benefits over creatine monohydrate.

For a more in-depth look at this compound's mechanism of action and its full range of uses, explore our comprehensive article on the benefits of creatine.

Are there potential side effects or downsides to taking creatine?

Creatine is also popular due to it being well-tolerated. While it can cause side effects, most of them only happen initially when starting the supplementation, including:

• Occasional bloating or water retention
• Minor gastrointestinal discomfort

When creatine is started, some people do the so-called creatine loading, which might have more pronounced side effects. During this phase, athletes take higher than maintenance doses of creatine (e.g., 20–25 instead of 3–5 grams) for several days, typically 5–7.

What are pre-workout supplements, and how do they boost your workout?

Compared to creatine supplements, pre-workouts are used for an immediate burst of energy to maximize your exercise performance. Moreover, creatine is an active ingredient, while pre-workout is a type of supplement.

Pre-workouts can contain a wide range of active ingredients, and their effects will depend on them. Some of the most commonly found active ingredients are caffeine, B-group vitamins, beta-alanine, tyrosine, citruline, arginine, branched-chain amino acids, and even baking soda.

Caffeine, for example, is a well-known stimulant that can increase energy levels, improve focus, and reduce the perception of effort, allowing you to push harder during workouts.

What are the possible side effects of pre-workout supplements?

The side effects of pre-workouts will depend on the active ingredients within the formula.

The most common pre-workout side effects are jitters, anxiety, and sleep disturbances due to caffeine amount.

Another common side effect is paresthesia — a tingling or itchy sensation in one’s skin. This sensation can be caused by beta-alanine, which can trigger certain receptors found in human skin. “It’s harmless and usually goes away after a while, but it can definitely catch first-time users off guard. Some people love it, some hate it, it’s personal,” added Baltazar Villanueva.

He also warns our readers to be cautious when buying pre-workout supplements as their formulas can vary greatly. “Some are packed with fillers or under-researched ingredients,” he adds.

Note:

Always pay attention to caffeine content in pre-workout supplements, as many formulas contain relatively high amounts of this ingredient. Healthy adults should not exceed 400 mg of caffeine per day.

Creatine vs. pre-workout: what are the key differences?

Creatine is a single ingredient, whereas pre-workout supplements are a blend of various ingredients.

Creatine works by increasing the body’s stored energy (ATP), which helps improve strength and muscle recovery over time. It's not meant to deliver a quick burst of energy immediately after taking it but rather to support physical performance with consistent use.

On the other hand, pre-workouts typically contain stimulants like caffeine and other ingredients (like beta-alanine) to enhance endurance during exercise. Most of the time, you do not need to take pre-workout supplements regularly.

	Creatine	Pre-workout
What is it?	Active ingredient	A type of supplement
Main goal	Provide energy long-term	Provide immediate energy burst
Main ingredients	Creatine (usually in creatine monohydrate form)	Caffeine, B vitamins, beta-alanine, BCAA, citrulline, L-tyrosine
When to take?	Every day	Before exercise
Main benefits	Increased strength	Workout performance support

When should you take creatine and pre-workout?

Pre-workout supplements

As the name implies, pre-workout is usually taken 30–60 minutes before exercise. The exact time you should take your pre-workout should be noted on the label.

You don’t necessarily need to take pre-workout every single day. Its use can be tailored to days when you need an extra boost, such as before particularly intense training sessions or when you feel low on energy. The need for daily use largely depends on the specific formula and your personal training goals.

Creatine supplements

Creatine supplements, on the other hand, work differently. Unlike pre-workout, creatine is not meant for immediate performance enhancement. To be effective, creatine must be taken consistently — typically 3 to 5 grams per day — to saturate your muscles and maintain elevated levels.

The specific timing does not appear to be significant. Some studies suggest that taking creatine pre-workout is more effective, while others indicate the opposite: post-workout.

Can you take creatine and pre-workout together for combined benefits?

You can definitely take creatine and pre-workout together. Many gym-goers do this to optimize their performance and support muscle growth. Combining these two supplements may offer both immediate and long-term benefits.

Which should you choose: creatine, pre-workout, or both?

Which one is ‘better’ will depend on your goals.

Creatine is a suitable choice for those whose main goal is long-term muscle growth and strength improvement. Pre-workout supplements, on the other hand, will be more enticing if you sometimes need that quick energy boost.

I personally take creatine and sometimes pre-workout. Since I started creatine supplementation, I noticed a slight increase in muscle strength. Mind you, the increase was minimal as creatine, after all, is a supplement, not a miracle.

I barely use pre-workout supplements, but I have them in my stack. I mostly use it as a different source of caffeine, especially if I am in a hurry and just can’t sit down to drink my coffee.

Who should think twice before taking creatine or pre-workout?

While creatine and pre-workout supplements are generally safe for healthy adults, some groups should be cautious or consult a healthcare provider before using them.

Anyone with kidney issues, high blood pressure, or heart concerns should check in with a doctor before starting creatine or any pre-workout. Also, people who are sensitive to caffeine might want to skip stimulant-heavy pre-workouts since they can spike your heart rate and mess with sleep or anxiety levels.

Baltazar Villanueva

It is advisable to consult a healthcare professional before starting any new supplement, especially if you have any existing health concerns, take medications, or are pregnant or breastfeeding.

Final thoughts

Creatine builds long-term strength and muscle via ATP, while pre-workout provides acute energy and focus via caffeine and other ingredients.

Which one is ‘better’ will depend on your goals. I personally take both of them — creatine regularly and pre-workout occasionally, when needed. If I had to choose one, I would opt for creatine, as supplementation with it can contribute to workout performance in the long run.

Moreover, depending on the pre-workout supplement of your choice, the main compound that affects your workout is caffeine — which can be obtained from a wide range of sources.