Beyond Raw Lit is a popular pre-workout supplement known for its energy-boosting formula. While it contains many active ingredients, a common question revolves around its creatine content, a key component for strength and muscle growth. The short answer is yes, Lit contains creatine, but the more important detail lies in the dosage, which may not be enough to satisfy the needs of many lifters and athletes seeking creatine's full benefits. This comprehensive guide will explore the creatine dosage in Lit, compare it to recommended daily intake, and provide practical advice for those looking to maximize their creatine supplementation.
Creatine Content in Beyond Raw Lit
When you review the nutrition label for the standard Beyond Raw Lit formula, you will find it lists 1.5 grams of micronized creatine monohydrate per scoop. GNC, the manufacturer, chose this lower dose for its standard formula, opting instead for a higher concentration of other ingredients, like caffeine and beta-alanine, to provide the immediate energy and tingling sensation many users associate with pre-workouts.
Creatine Content in Lit's Advanced Formulas
For users seeking a more intense experience, Beyond Raw offers advanced versions of its pre-workout, with corresponding changes to the ingredient profile. For example, Beyond Raw Lit AF contains a higher dose of 2 grams of creatine monohydrate per serving, along with a higher caffeine content. For those prioritizing creatine, the newer Lit V2 is even stronger, providing 3 grams of creatine monohydrate per scoop.
Why Lit's Creatine Dose Falls Short for Most Athletes
While the presence of creatine in Lit is a positive, the 1.5g dose is generally considered insufficient for achieving full muscle saturation and reaping the maximum benefits. The International Society of Sports Nutrition recommends a daily maintenance dose of 3-5 grams of creatine monohydrate for most individuals to sustain elevated muscle creatine stores. Lit's 1.5g dose is less than half of this recommended range. For athletes, the most effective strategy to ensure full benefits from creatine is consistent daily intake, not just on workout days.
How to Supplement Creatine While Using Lit
For those who enjoy the energy boost from Beyond Raw Lit but want to ensure they get a full, clinically effective dose of creatine, the solution is simple: supplement with additional, standalone creatine. This approach gives you full control over your creatine intake without needing to switch pre-workouts.
Combining Lit with a Standalone Creatine Supplement
- Purchase Separate Creatine: Acquire a bag or tub of high-quality, unflavored creatine monohydrate powder. This is the most studied and cost-effective form of creatine.
- Take Lit as Usual: Consume your scoop of Beyond Raw Lit about 30 minutes before your workout to get the energy, focus, and pump-enhancing effects.
- Add Your Extra Creatine: At any point during the day—pre-workout, post-workout, or on a rest day—mix an additional 3 to 5 grams of standalone creatine monohydrate powder into water, a protein shake, or juice. Your body will store the creatine regardless of when you take it.
Beyond Raw Lit Formulas Compared
This table outlines the key differences between the standard Lit formula and its more advanced counterparts, focusing on ingredients relevant to muscle performance.
| Feature | Beyond Raw Lit | Beyond Raw Lit AF | Beyond Raw Lit V2 |
|---|---|---|---|
| Creatine Monohydrate | 1.5g | 2g | 3g |
| Caffeine | 250mg | 300mg blend | 250mg blend |
| Beta-Alanine | 3.2g | 3.2g | 3.2g |
| L-Citrulline | 3g | 8g | 5g |
| Nitrosigine® | 1.5g | 1.5g | Not listed in V2 details |
The Benefits of Creatine for Muscle Performance
Creatine's primary function is to increase the body's stores of phosphocreatine, which helps produce adenosine triphosphate (ATP), the body's main energy currency. This process is essential for providing quick bursts of energy during high-intensity, short-duration exercises like weightlifting or sprinting.
- Increased Muscle Strength and Power: By providing more fuel to the muscles, creatine allows you to lift heavier weights and complete more reps, directly contributing to greater strength gains over time.
- Improved Recovery: Studies show that creatine can reduce muscle cell damage and inflammation after strenuous exercise, leading to faster recovery times between workouts.
- Enhanced Muscle Growth: Creatine draws water into muscle cells, causing them to swell. This cellular hydration can act as a signal that promotes muscle growth (hypertrophy).
- Cognitive Benefits: While primarily known for its athletic benefits, creatine also plays a role in brain function, and supplementation has been linked to improved mental acuity and memory.
Conclusion: Is Lit the Right Creatine Source?
So, does Lit have creatine? Yes, but for those serious about their training, the dose is insufficient to provide the full benefits associated with the supplement. Beyond Raw Lit serves well as a pre-workout for energy and focus due to its caffeine content, but should not be considered a complete source of creatine for muscular performance enhancement. Users can easily combine Lit with a separate creatine monohydrate powder to ensure they receive an optimal, clinically effective daily dosage. For an even stronger all-in-one option, the Lit V2 provides a more generous 3g dose, though supplementing remains a viable and flexible approach. Always consult a healthcare provider before beginning any new supplement regimen, especially if you have pre-existing health conditions like kidney issues. Read a full analysis of the Lit formula on the BarBend website.
