The Scoop on Supplements: Creatine, Pre-Workout, and the Science Behind Them

When you hit the gym with the goal of chasing gains, whether it’s slabs of muscle or a shredded physique, supplements like creatine and pre-workout often seem like non-negotiables. But are they worth the hype? Or are they just expensive powders with flashy labels? Let’s break it down with science-backed insights from legends like Derek from More Plates More Dates, Dr. Mike Israetel, and Dr. Peter Attia. Whether you’re a science-based lifter or a bro who wants to optimize their gym sessions, here’s everything you need to know about creatine and pre-workout.

What is Creatine?

Creatine is the GOAT of gym supplements. It's the most researched ergogenic aid on the planet, with mountains of studies proving its effectiveness. Found naturally in foods like red meat and fish, creatine helps regenerate ATP, the energy currency of your muscles. Supplementing with creatine monohydrate has been shown to boost strength, power, and muscle mass over time

The Benefits of Creatine

1. Strength Gains According to Derek from More Plates More Dates, creatine is "literally a cheat code for strength progression." It saturates your muscles with phosphocreatine, enabling better performance during short, high-intensity activities like lifting heavy weights or sprinting.

2. Increased Muscle Volume Creatine pulls water into your muscle cells, creating that full, swole look. Dr. Mike Israetel highlights this as one of creatine's aesthetic benefits, saying, "If you're trying to look jacked for Instagram, creatine's intracellular water retention is a gift."

3. Cognitive Benefits It’s not just about biceps. Dr. Peter Attia often discusses creatine's potential cognitive benefits, from improved memory to better focus. If you're the type of lifter who zones out mid-set, creatine might even help sharpen your mental game.

4. Safe for Long-Term Use Creatine has a stellar safety profile. Despite old-school myths about kidney damage, studies consistently show that healthy individuals can use it long-term without issues.

The Limitations of Creatine

1. Not Everyone Responds About 20-30% of people are "non-responders," meaning they don't experience significant benefits from creatine. If you're already getting ample creatine from your diet or have naturally high muscle creatine stores, the supplement might not do much for you.

2. Weight Gain The water retention that gives you that full, pumped look can also lead to temporary weight gain. Derek jokes that if you're prepping for a bodybuilding show, "creatine might make you look like you’re holding an aquarium in your muscles."

3. Digestive Issues While rare, some lifters report stomach discomfort or bloating, especially when they slam their creatine on an empty stomach. To avoid this, Dr. Israetel recommends splitting doses or taking it with food.

What is Pre-Workout?

Pre-workout is the spice of life for many gym bros—a cocktail of caffeine, beta-alanine, and other performance-enhancing ingredients designed to amp up your energy and focus. But is the buzz worth it?

The Benefits of Pre-Workout

1. Boosts Energy and Focus Caffeine is the MVP in most pre-workouts, delivering a laser-sharp focus and energy spike. Dr. Peter Attia notes that caffeine enhances endurance and alertness, making it invaluable for long, grueling workouts.

2. Improved Performance Ingredients like beta-alanine help buffer lactic acid buildup, while citrulline malate increases blood flow for better pumps. Derek emphasizes that "a good pre-workout can make the difference between hitting a PR and struggling through a mediocre session."

3. Enhanced Motivation Let’s be honest—sometimes, you need a little something to kick you into beast mode. Pre-workouts are often flavored like candy, turning the act of downing a scoop into a ritual that sets the tone for your workout.

The Limitations of Pre-Workout

1. Dependency Relying on pre-workout for every session can lead to diminishing returns. As Dr. Mike Israetel puts it, "If you need pre-workout just to lift a barbell, you’re in trouble." Over time, your body can develop a tolerance to caffeine, requiring higher doses to feel the same effects.

2. Overstimulation Some pre-workouts are loaded with stimulants, leading to jitters, anxiety, or even heart palpitations. Derek warns about "hooligan dosages" of caffeine in certain products, saying they’re more suited for chasing dragons than gains.

3. Questionable Ingredients Not all pre-workouts are created equal. Some contain proprietary blends, making it impossible to know the exact doses of key ingredients. Stick to reputable brands with transparent labels to avoid being duped.

Creatine vs. Pre-Workout: Which One Should You Choose?

It’s not an either/or situation. Creatine and pre-workout serve different purposes:

• Creatine is like investing in a 401(k) for your muscles—slow, steady gains that pay off over time.

• Pre-workout is the quick-fix energy shot to dominate today’s session.

Dr. Mike Israetel sums it up best: “Creatine is the foundation; pre-workout is the fancy paint job.”

The Bro Science Myths Debunked

Let’s tackle some gym locker-room myths:

1. “Creatine will make you bald.”
   This myth comes from a single study linking creatine to increased DHT levels, but Derek clarifies that "the evidence is far from conclusive." If you’re predisposed to hair loss, it might be worth considering, but for most, it’s a non-issue.

2. “Pre-workout is dangerous.”
   In moderation, pre-workout is safe. The key is not to chug two scoops on an empty stomach before hitting the bench.

3. “You need a loading phase for creatine.”
   Loading can saturate your muscles faster, but Dr. Attia confirms that taking 3-5 grams daily achieves the same result over time.

How to Maximize Supplement Gains

• For Creatine: Take 3-5 grams of creatine monohydrate daily. Timing doesn’t matter much, but consistency does.

• For Pre-Workout: Use it strategically. Save it for heavy leg days or when you're dragging, and cycle off periodically to reset your tolerance.

• Hydration Matters: Both creatine and pre-workout can dehydrate you, so chug water like your gains depend on it—because they do.

The Verdict

Creatine and pre-workout are staples in the supplement world for good reason. Creatine is your best bet for long-term gains, while pre-workout can give you that extra push when you need it. But supplements are just that—supplements. Without solid training, nutrition, and recovery, even the best powder won’t make you look like a Greek god.

So next time you hit the gym, scoop wisely, lift heavy, and keep chasing those gains. After all, as Derek says, "The gym is where science meets art—and sometimes, a little bit of bro magic."