It's no secret that pre-workouts need to have proper dosing to get the most out of their intended benefits. 

However, there are still plenty of companies that will try to take shortcuts to make the most out of their profits. 

This is why it's important to understand what to look for in a pre-workout so you don't get one that is potentially underdosed and overpriced. 

Completely Disclosed Label

A pre-workout should fully disclose what ingredients it contains and at what dosages. 

If it hides dosages under a proprietary blend then it's likely (probably about 99%) that they are just trying to take shortcuts and underdose certain ingredients.

If you want to take it a step further, you could check if the supplement is 3rd party tested by the likes of FDA, GMP or Informed-Sport.

Stimulants 

There are many stimulants that pre-workouts can use. 

The first one that is always used in a pre-workout is caffeine. 

That is the most researched and proven to work stimulant with dosages that can normally range from 150mg to 300mg.

An advanced pre-workout may contain up to 600mg of caffeine (or, rarely, even more) along with other stimulants but even advanced users typically try to keep their stimulant intake at a lower level as it can interrupt sleep. 

If you can consume 3 cups of coffee without issues, then you can most likely handle a pre-workout with 300-350mg of caffeine.   

Other stimulants that pre-workouts can contain:

• Yohimbine (can cause jitteriness)
• Hordenine (prolongs effects of stimulants)
• DMHA (an exotic stimulant that is related to DMAA)
• DMAA (considered to be banned for human consumption by the FDA)
• Theobromine, Dynamic, Theacrine, Caffeine Malate / Citrate (other forms of caffeine that can increase energy at different speeds and/or angles)
• Synephrine (can increase heart rate and jitteriness) 
• And more

These are the ones that are normally used in pre-workouts.

Although there are others, these are the common ones to be aware of.

Ergogenic Ingredients

Ingredients that can improve performance either by reducing fatigue or by improving strength/endurance are considered to be ergogenic aids. 

Citrulline, creatine, and betaine are examples of these. 

They can not only help with muscle size and strength, but they can also improve recovery and performance overall. 

The dosages also matter for these ingredients, the minimum will also be noted below. 

• Creatine monohydrate or HCL: 3-5g (increases strength and muscle growth through ATP production)
• Citrulline: 3-10g or 6-12g for citrulline malate (reduces fatigue and delays lactic acid build-up while improving nitric oxide production)
• Beta-alanine: 3.2g (causes harmless tingling sensation and can reduce lactic acid buildup)
• Taurine: 500mg-2g (improves hydration and power)
• Agmatine: 500mg-1.5g (defends nitric oxide levels from dropping and increases them) 

Consider The Brand

Supplement brands seem to pop out of nowhere by the day. 

This is a great sign that the marketing is growing but it can be overwhelming for the users. 

Generally, the older the company, the more reliable it is, but of course, that's just a general rule of thumb. 

So here's what to look for in a brand:

• The number of reviews on any or all their supplements (if there are none, or they sound like they were written by the same person, then it's best to avoid them)
• Promoted by a reviewer you trust (sometimes the reviewer is more interested in the commission rates than the supplement itself)
• Certifications: does the brand have any certifications (3rd party testing like FDA, Informed Sport, etc.) on their products / pre-workouts?
• Multiple sources of the same product (if more than one store sells it, then the more reliable the reviews and feedback will be)

Since you know what ingredients to look for, and have a rough idea about how the supplement company should look like, you should better be able to make your own informed decision about a pre-workout with creatine. 

Creatine is one of the most researched supplements today.

The first study is dated way back to 1912, and it continues to be proven to be effective for athletic performance. 

It can be used any time of the day, and it is amazing for natty lifters.

The most proven form is creatine monohydrate, but creatine HCL is also considered to be good as well. 

Creatine can help with ATP production, an energy source for weight training and high-intensity exercises. 

There are even benefits for cognition function as it can help improve focus and enhance the overall sense of well-being.

Here are the benefits of creatine:

• Improves muscle composition
• Increases muscular endurance
• Improves anaerobic power 
• Increases muscle size through water retention
• And much more

Creatine is the perfect addition to a pre-workout formula because it can ensure you're getting your daily creatine dosage and it'll help improve your workouts. 

But what are pre-workouts and what are their benefits? 

Pre-workouts are blends of ingredients that include stimulants and ergogenic aids. 

Normally, they contain ingredients that will help with performance and energy.  

When it has creatine, it can do so much more as creatine has a wide range of benefits that directly help with muscle building and strength. 

When you're looking at supplements, the worst thing you can do is not ask questions. 

Here we'll try to answer the vital questions about pre-workouts with creatine. 

Are There Any Side Effects to Pre Workouts with Creatine?

If you follow the instructions of the supplement you're using, then it's safe to use. 

However, if you're using a pre-workout with creatine and your water intake is poor, this can lead to dehydration which can be a terrible state to be in especially while using creatine.

Does Pre-Workout Cancel the Benefits of Creatine?

This was once floating around that pre-workouts contain caffeine which would interfere with the creatine content. 

Pre-workouts and caffeine content won't interfere with the benefits or function of creatine, and it also isn't proven by research that it would.

Can I add Creatine to Pre-Workout?

Yes, you can, it's not dangerous to mix them both. 

You can also take creatine any time of the day so there isn't an issue with mixing it with your pre-workout. 

Which Pre-Workout Is For Me?

Depending on your goals and experience, it's always best to start with the one that has the least amount of caffeine. 

You can also check out these safe pre-workouts if you want to make sure you're using something that is completely safe. 

What's The Best Pre Workout with Creatine?

The best pre-workout with creatine is Godzilla by Ryze Supplements. 

If you want to check out creatine on it's own, you can check out this list. 

There's no reason why you should avoid creatine (unless your doctor told you so).

It's one of the best and most proven supplements in the supplement industry. 

Creatine will help with hypertrophy, size, and strength. 

It also has other benefits that can help with overall health. 

With pre-workouts increasing energy and reducing fatigue, creatine can add another layer of benefits that is useful for athletes.