Creatine, helps muscles stay strong and recover faster
According to Dr. Katrina Carter, a physical therapist in the US, createdine is a substance that helps the body create quick energy during heavy exercise such as lifting weights or sprinting. Creatine helps increase strength, muscle mass and support better recovery after exercise, said Ms. Carter.
The body can make up part of createdin on its own, but when exercising regularly, supplementation helps muscles work more effectively. Taking the right dosage, createdine is safe for healthy people, but can cause bloating or slight weight gain due to water retention. People with kidney disease should consult a doctor before using.
Pre-workout, a boost to stay alert and flexible
Pre-workout is a mixture of many ingredients such as caffeine, beta-alanine, L-citrulline and BCAA. This type is often taken before exercise to help increase energy, reduce fatigue and concentrate more.
According to nutritionist Jessica Swirble (USA), pre-workout is very useful for people who practice early in the morning or late at night, but should control their caffeine intake. If you drink too much, you can experience insomnia or a rapid heartbeat, she says.
Experts recommend only a maximum of 400 mg of caffeine per day (equivalent to 3 - 4 cups of coffee). When choosing a product, you should prioritize those with a clear safety certificate to avoid mixed or containing banned substances.
Which one should you choose?
If you want to increase strength and develop muscle, createdine is the right choice. If you need a lot of energy and concentration when exercising, pre-workout will be more effective.
However, neither of them can replace a balanced diet and adequate sleep. For safety, start with a small dose and consult a coach or doctor before taking it long-term.
