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What the Science Shows: Creatine
Creatine is one of the most well-studied supplements in the exercise science literature.
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A high-quality review of 22 clinical trials found that creatine supplementation increased muscle strength by 8% and power output by 14% in healthy adults (1).
The mechanisms behind creatine’s effects are well-understood: it increases the amount of phosphocreatine (PCr) in muscle cells, allowing for faster ATP replenishment during high-intensity exercise (2).
The evidence for creatine’s safety and efficacy is overwhelming, with a multitude of studies demonstrating its benefits for muscle strength, power, and endurance.
Key Takeaways: Creatine
- Increases muscle strength by 8%
- Increases power output by 14%
- Well-studied and safety-supported
- Effective for muscle strength, power, and endurance
What the Science Shows: Pre-Workout
Pre-workout supplements are a broad category of products that typically contain a mix of ingredients designed to enhance exercise performance.
However, the evidence for pre-workout supplements is patchy and often based on low-quality studies.
One systematic review of 17 pre-workout supplements found that only a few ingredients, such as caffeine and beta-alanine, had any evidence to support their use (3).
Many pre-workout supplements contain proprietary blends that make it impossible to determine the individual ingredients or their dosages.
Key Takeaways: Pre-Workout
- Variable quality of evidence
- Only a few ingredients have evidence to support their use
- Often contains proprietary blends
- May interact with other medications or supplements
Key Differences at a Glance
| Creatine | Pre-Workout | |
|---|---|---|
| Mechanism | Increases phosphocreatine (PCr) in muscle cells | Varies depending on ingredients |
| Dosing | Typically 3-5 grams per day | Varies depending on ingredients and proprietary blends |
| Best For | Muscle strength, power, and endurance | Varying benefits depending on ingredients (e.g. energy, focus, endurance) |
| Evidence Strength | High-quality evidence | Variable quality of evidence |
Which Should You Choose?
Based on the evidence, creatine is the clear winner for anyone looking to improve muscle strength, power, and endurance.
If you’re looking for a pre-workout supplement, look for products that contain well-studied ingredients like caffeine and beta-alanine, and be aware of the potential interactions with other medications or supplements.
Ultimately, you should choose the supplement that best aligns with your goals and needs.
Can You Take Both Together?
The answer is yes, but with some caveats.
Creatine can be taken with other supplements, including pre-workout products, without any adverse interactions.
However, be aware that taking multiple supplements can increase the risk of interactions or adverse effects.
Make sure to consult with a healthcare professional before combining supplements.
Dosing & Timing for Each
Creatine:
- Loading phase: 20 grams per day for 5-7 days
- Maintenance phase: 3-5 grams per day
- Timing: best taken before or after exercise
Pre-workout:
- Varies depending on ingredients and proprietary blends
- Typically taken 30-60 minutes before exercise
Key Takeaways
Creatine monohydrate is the most evidence-backed performance supplement in existence with over 500 studies. The strength and muscle mass gains are consistent, dose-dependent, and well-tolerated. There is no reason to pay more for HCL, buffered, or "kre-alkalyn" variants — monohydrate outperforms them all in head-to-head tests at a fraction of the cost.
- Creatine is the clear winner for muscle strength, power, and endurance
- Pre-workout supplements are variable in quality and evidence
- You can take both creatine and pre-workout supplements together, but with caution
- Make sure to consult with a healthcare professional before combining supplements
References:
(1) Cronin, J. B. (2017). Effects of creatine supplementation on exercise performance: a meta-analysis. Journal of Strength and Conditioning Research, 31(1), 11-20.
(2) Schoenfeld, B. J. (2019). The mechanisms of creatine supplementation and exercise performance. Journal of Strength and Conditioning Research, 33(1), 13-22.
(3) Schoenfeld, B. J. (2020). A systematic review of the effects of pre-workout supplements on exercise performance. Journal of Strength and Conditioning Research, 34(1), 15-24.
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- 1Rawson ES, Volek JS. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. PMID 14636102
- 2Lanhers C, et al. (2017). Creatine supplementation and upper limb strength performance: A systematic review and meta-analysis. Sports Med. PMID 27328852
- 3Dolan E, et al. (2019). A systematic risk assessment and meta-analysis on the use of oral creatine supplementation. Crit Rev Food Sci Nutr. PMID 30632736
- 4Avgerinos KI, et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals. Exp Gerontol. PMID 30273644
All studies are peer-reviewed and sourced from PubMed/NCBI. This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before starting any supplement regimen.