Can You Mix Creatine Monohydrate with Pre-Workout?
Are you craving an explosive workout to get into the chiselled body shape? If you are ready to fuel your muscles for an unmatched workout session, then yes, Pre-workout can be mixed with Creatine Monohydrate. In this blog, let us tell you how the muscle-building magic of Creatine Monohydrate combines with the energy-boosting pre-workout to deliver maximum results.
Mixing different workout supplements prior to exercise has always shown physical performance-related benefits, like muscular endurance, peak power output, increased training volume capacity, increased focus and improved energy. Imagine taking a power-packed concoction right before the workout that ignites your senses, prepares your muscles, increases strength and enhances your focus.1 Sounds exciting? One such dynamic duo is formed when creatine monohydrate is mixed with pre-workout. Creatine is known to improve strength and help the muscles recover more quickly during exercise. On the other hand, pre-workout eases the fatigue of an intense workout. So, when these are mixed together, each serving gives a pure, potent, pre-workout supplement to empower your serious fitness regimen.
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What Is Creatine Monohydrate?
Creatine monohydrate is one of the safest forms of creatine supplements. It’s also widely available and generally the most cost-effective option. It is best suited for people of all age groups. Creatine is a compound derived from 3 types of amino acids, and creatine monohydrate is the purest form of creatine. Wellversed’s Wellcore Micronised Creatine Monohydrate is an unflavoured, 100% Pure Creatine that has the following benefits3:
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Improves Muscle Mass and Muscle Strength
The majority of the body’s creatine is stored in muscles already, but supplementing creatine increases muscle creatine levels, leading to added muscle mass and strength. When paired with resistance training, creatine monohydrate can help increase lean muscle mass, muscle endurance, muscle strength, and bone density.
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Enhances Athletic Performance
Creatine Monohydrate is a power supplement that improves an athlete’s capacity by 10-20% for high-intensity exercise. Research confirms that creatine supplementation can enhance a person's sprint performance, anaerobic threshold, work capacity, recovery, tolerance of training, and synthesis of glycogen. If you wish to train harder and push your limits, then creatine enhances exercise capacity.
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Support Brain Health
Studies have found that a regular creatine intake leads to enhanced cognitive function, memory, mood state and oxygen levels in the brain.
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Increase Energy Levels
Creatine is the most important ingredient for energy production, and it helps your body replenish ATP (Adenosine Triphosphate). This leads to improvised cell function and reduced levels of fatigue.
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Promote Healthy Blood Sugar Levels
Creatine is known to improve the secretion of insulin, thus helping regulate the blood sugar levels in the body. The benefits of creatine appear to be greater when regular supplementation is paired with regular physical activity.
What Is Pre-Workout?
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Pre-workout is a supplement you take before exercise to boost energy levels and help your body recover later after an intense workout. The core ingredients of pre-workouts are:
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Caffeine:
The most prominent key ingredient of pre-workout supplements is caffeine. It keeps you focused and gives you the energy to improve overall training. Ideally, pre-workout supplements have 150 mg - 300 mg of caffeine per serving.
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Alpha GPC:
Alpha GPC (Alpha-glycerylphosphorylcholine) is a supplement for cognitive enhancement and for increased power output in athletic performance. There are proven results of the greatest improvement in athletic participants who took a 200 mg dose of alpha-GPC regularly.4
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Citrulline Complex:
It is an amino acid that is also made naturally in your body. Citrulline helps the formation of nitric oxide (NO), which in turn plays a role in the dilation (expanding) of blood vessels. It also helps release certain hormones, such as growth hormone and insulin.5
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Creatine:
There is some amount of creatine already present in some of the pre-workouts. Creatine works to replenish your ATP stores, which gives your muscles energy to contract. Creatine can also help you increase your levels of lean body mass.
Key Differences Between Creatine And Pre-workout Supplements
Following are the key differences between Creatine Monohydrate and Pre-workout supplements:
Features |
Creatine Monohydrate |
Pre-Workout Supplements |
Role |
Increasing muscle phosphocreatine levels and enhancing muscle power and strength. |
Enhancing energy, focus, and motivation before workouts. |
Ingredients |
Primarily creatine monohydrate. |
These contain a variety of ingredients, including caffeine, citrulline malate, Alpha GPC, and other amino acids. |
Benefits |
Improvement in muscle mass, strength, and power and improves recovery. |
It enhances energy, focus, and motivation. It delays fatigue and increases blood flow in the body. |
Side Effects |
Generally well-tolerated, but beginners or over-dosage might lead to bloating, water retention, or gastrointestinal issues. |
It might cause jitters, insomnia, or digestive problems, especially in high doses or for individuals sensitive to stimulants. |
Dosage timing |
It is often taken before workouts, but it can also be taken throughout the day. |
Typically taken 30-60 minutes before workouts. |
The Pros & Cons Of Mixing Creatine With Pre-Workout
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Now, whenever anybody asks you- “Can we mix creatine monohydrate with pre-workout?”- your answer must be YES! Together, they boost energy, focus and endurance, maximising peak performance. Wellcore’s Dynamite, BEAST and GOD Level pre-workouts also come in combination with Wellcore’s Micronised Creatine Monohydrate to allow wholesome supplementation.
The following are the Pros of combining Creatine Monohydrate with a Pre-Workout:
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Increased power and strength
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Increased muscle mass leads to more weight lifting or performing more reps, which encourages muscle hypertrophy.
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More energy is needed as caffeine stimulates the central nervous system, and creatine helps with faster recovery.
Despite the most promising benefits of mixing caffeine and creatine, there may be the following cons:
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Digestive problems: Since the two powerful supplements are coming together, there may be chances of stomach discomfort and more frequent bowel movements.
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Sleep Disorders: Due to stimulating effects, combining caffeine and creatine might lead to difficulty sleeping.
However, there is no proven evidence of more harm than good in mixing Creatine Monohydrate with pre-workout; it is advised to take it atleast 5-6 hours before bedtime.
Common Side Effects of Taking Creatine & Pre-Workout Together
Taking creatine and pre-workout supplements has given great results to athletes and fitness enthusiasts. However, over-dosage or inappropriate time of consumption might lead to side effects like digestive issues, increased heart rate, and muscle cramps. To minimise these, start with low doses and remember to stay hydrated. If you have any concerns, consult a healthcare professional.
Frequently Asked Questions:
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Should I take creatine if my pre-workout has it?
If your pre-workout contains a high amount of creatine, then it is generally not recommended to supplement it with additional creatine, as this could lead to excessive intake. However, if a moderate amount of creatine or a low amount of creatine is present in the pre-workout, you may adjust your dosage and combine the two to get the benefits.
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Can I mix pre-workout with creatine and protein powder?
Yes, you can. If you mix these supplements, it is recommended to start with a small amount and gradually increase the quantity as tolerated.
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Will mixing creatine with pre-workout affect its effectiveness?
There is nothing like that. In fact, both supplements are designed to enhance athletic performance in their respective ways. Combining creatine and pre-workout can be beneficial for some individuals.
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Does the timing of taking creatine and pre-workout matter?
Yes. Generally, pre-workout is taken 20 minutes before the workout, and it is recommended that creatine monohydrate be taken in the morning. But, if you're combining creatine and pre-workout, it's generally recommended to take atleast 5-6 hours before bedtime.
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