Can You Mix Creatine with Nootropic Pre-Workout? The Complete 2025 Guide
The fitness supplement landscape is evolving. While traditional caffeine-loaded pre-workouts have dominated gym bags for years, a new category is reshaping how athletes approach performance: nootropic pre-workouts. These brain-boosting formulas promise not just physical energy, but enhanced focus, mental clarity, and cognitive performance during training.
But here's the question savvy athletes are asking: Can you mix creatine with nootropic pre-workout? And more importantly, should you?
The answer is more nuanced than the standard creatine-and-caffeine debate. In this comprehensive guide, we'll explore the unique synergy between creatine and nootropic pre-workout, revealing why this combination might be the ultimate stack for both your body and brain.
Quick Takeaways: Creatine and Nootropic Pre-Workout
ā Yes, you can safely mix creatine with nootropic pre-workout - and this combination offers superior benefits compared to traditional stimulant-based pre-workouts
ā Nootropic pre-workouts typically contain low or zero caffeine, eliminating absorption interference issues associated with high-dose caffeine and creatine
ā Both creatine and nootropics enhance cognitive function through complementary pathways, creating a synergistic mind-muscle connection
ā The combination supports both immediate workout performance and long-term brain health
ā Timing flexibility: Because nootropic pre-workouts are less stimulant-dependent, you have more options for when to take creatine
ā Hydration remains critical when stacking any supplements
ā This stack is ideal for athletes seeking clean focus without jitters or artificial additives
What Makes Nootropic Pre-Workout Different?
Traditional Pre-Workout vs. Nootropic Pre-Workout
Traditional pre-workouts rely heavily on stimulants like caffeine (often 200-400mg per serving) to provide energy. They're designed for one thing: getting you amped up for training.
Nootropic pre-workouts take a fundamentally different approach. They prioritize:
- Mental clarity and focus over pure stimulation
- Cognitive enhancement alongside physical performance
- Sustained energy without the crash
- Mind-muscle connection for better movement quality
- Lower or zero caffeine content (typically 0-100mg)
- Clean ingredients without artificial sweeteners or synthetic additives
For a deep dive into how these differ from traditional formulas, check out our comprehensive guide: Nootropic Pre-Workout vs Regular Pre-Workout: What's the Difference (Which Should You Use in 2025)?
Key Ingredients in Nootropic Pre-Workouts
Unlike their stimulant-heavy cousins, nootropic pre-workouts feature brain-boosting compounds:
L-Theanine: Promotes calm focus and reduces anxiety, particularly when paired with small amounts of caffeine. Creates smooth, jitter-free alertness.
L-Tyrosine: Amino acid that supports dopamine and norepinephrine production, enhancing mental performance under stress and during intense training.
Alpha-GPC: Cholinergic compound that increases acetylcholine levels, supporting memory, learning, and the mind-muscle connection.
Lion's Mane Mushroom: Promotes neuroplasticity and nerve growth factor (NGF) production, supporting long-term brain health.
Rhodiola Rosea: Adaptogenic herb that combats mental fatigue and supports cognitive function during physical stress.
Citicoline (CDP-Choline): Enhances focus, attention, and mental energy while supporting brain cell membrane health.
Bacopa Monnieri: Improves information processing speed and memory formation, particularly beneficial for learning new movement patterns.
A premium example is Tunnel Vision Pre-Workout, which combines these clean, evidence-based nootropics for laser-sharp focus without artificial sweeteners or excessive stimulants. Read our full Tunnel Vision review here.
These ingredients work through different mechanisms than caffeine, making them ideal partners for creatine supplementation.
Why Creatine and Nootropic Pre-Workout Are a Perfect Match
The Cognitive Connection
Here's what most people don't know: Creatine isn't just for muscles - it's also a powerful nootropic.
Your brain is an energy-hungry organ, consuming about 20% of your body's total energy despite being only 2% of your body weight. Creatine plays a crucial role in brain energy metabolism by:
- Increasing brain phosphocreatine stores
- Supporting ATP production in neurons
- Protecting against mental fatigue
- Enhancing working memory and cognitive processing speed
- Supporting neuroprotection and brain health
When you mix creatine with nootropic pre-workout ingredients, you're creating a comprehensive cognitive enhancement stack that supports:
- Immediate mental performance (from nootropics like L-tyrosine and alpha-GPC)
- Sustained brain energy (from creatine's ATP support)
- Long-term cognitive health (from both creatine and adaptogenic compounds)
The Caffeine Advantage: Why Nootropic Pre-Workouts Win
Remember the main concern with mixing creatine and traditional pre-workouts? High caffeine content potentially interfering with creatine absorption and effectiveness.
Nootropic pre-workouts elegantly sidestep this issue.
Most nootropic formulas contain minimal caffeine (50-100mg) or are completely caffeine-free. This means:
- No absorption interference with creatine uptake
- No need to separate timing by 2+ hours
- No overstimulation or jitters
- No dehydration concerns from excessive caffeine intake
- Better sleep quality when training later in the day
You get mental sharpness without compromising creatine's effectiveness - a win-win when you mix creatine with nootropic pre-workout.
Synergistic Performance Benefits
The combination of creatine and nootropic pre-workout creates performance benefits neither can achieve alone:
Enhanced Mind-Muscle Connection: Nootropics like alpha-GPC improve neural signaling while creatine powers muscle contractions. The result? Better movement quality, form, and muscle recruitment.
Sustained Focus Throughout Training: Creatine prevents cognitive decline during long training sessions while nootropics maintain mental clarity. Say goodbye to mental fog in the final sets.
Improved Learning and Skill Acquisition: Both creatine and nootropics support neuroplasticity. Perfect for athletes learning new techniques, perfecting form, or developing movement patterns.
Reduced Mental Fatigue: Nootropics combat the psychological aspects of fatigue while creatine addresses the physiological energy depletion. You stay mentally engaged even when physically challenged.
Better Training Adaptations: Enhanced cognitive function means better decision-making about training intensity, volume, and technique - leading to superior long-term results.
The Science: Creatine as a Nootropic
Brain Energy Metabolism
Creatine supplementation increases brain phosphocreatine stores by approximately 5-15%, depending on baseline levels. This enhanced energy availability supports:
- Faster information processing
- Improved working memory capacity
- Better performance under cognitive stress
- Reduced mental fatigue during prolonged mental or physical exertion
Research shows creatine supplementation improves cognitive performance, particularly in tasks requiring short-term memory and quick thinking. The effect is especially pronounced in:
- Sleep-deprived individuals
- Aging populations
- Vegetarians and vegans (who have lower baseline creatine levels)
- During mentally demanding situations
Neuroprotective Properties
Beyond immediate cognitive enhancement, creatine offers neuroprotective benefits:
- Supports mitochondrial function in brain cells
- Reduces oxidative stress in neural tissue
- May protect against neurodegenerative processes
- Supports brain health during aging
When you mix creatine with nootropic pre-workout formulas that also support brain health (like lion's mane and bacopa), you're investing in both immediate performance and long-term cognitive wellness.
How to Mix Creatine with Nootropic Pre-Workout: Optimal Protocols
Dosing Guidelines
Creatine:
- Maintenance dose: 3-5 grams daily
- Loading phase (optional): 20 grams daily for 5-7 days, then maintain with 3-5g
- Take consistently, even on rest days
- Timing is flexible with nootropic pre-workouts
For premium creatine monohydrate, consider Throttle Creatine - a pure, high-quality formula designed to pair perfectly with clean pre-workouts.
Nootropic Pre-Workout:
- Follow label instructions (formulas vary significantly)
- Typical timing: 20-30 minutes before training
- Can be taken with or without food, depending on formula
- Start with half dose to assess tolerance if new to nootropics
Optimal Timing Strategies for Creatine and Nootropic Pre-Workout
Because nootropic pre-workouts don't create the caffeine absorption concerns, you have multiple effective options when you mix creatine with nootropic pre-workout:
Option 1: Mix Together Pre-Workout ā RECOMMENDED
- Add creatine directly to your nootropic pre-workout drink
- Take 20-30 minutes before training
- Benefits: Convenient, ensures you don't forget creatine, both active during workout
- Perfect pairing: Throttle Creatine + Tunnel Vision Pre-Workout
Option 2: Creatine Post-Workout
- Take nootropic pre-workout before training
- Take creatine immediately post-workout
- Benefits: May enhance nutrient uptake during the post-workout window, separates supplements
Option 3: Creatine Morning, Pre-Workout Pre-Training
- Take creatine with breakfast
- Take nootropic pre-workout before afternoon/evening training
- Benefits: Consistent morning routine, optimal pre-workout timing
Option 4: Split Dose
- Half creatine dose (2.5g) with nootropic pre-workout
- Half creatine dose (2.5g) post-workout or before bed
- Benefits: Maintains steady creatine levels, spreads absorption
The beauty of low-caffeine or caffeine-free nootropic pre-workouts is that any of these strategies work effectively when you mix creatine with nootropic pre-workout. Choose based on personal preference and training schedule.
Hydration Protocol
While nootropic pre-workouts reduce dehydration risk compared to high-caffeine formulas, proper hydration remains essential when you mix creatine with nootropic pre-workout:
- Drink 16-20 oz water with your pre-workout and creatine
- Consume at least 0.5 oz of water per pound of body weight daily (more during training)
- Monitor urine color - aim for pale yellow
- Consider adding electrolytes if training in heat or for extended periods
Benefits of the Creatine + Nootropic Pre-Workout Stack
Physical Performance
Strength and Power: Creatine increases phosphocreatine stores while nootropics enhance neural drive and muscle recruitment. Studies show creatine supplementation increases strength by 5-15% across various exercises.
Muscular Endurance: Creatine delays fatigue during high-intensity efforts while nootropics like rhodiola reduce perceived exertion. You can maintain higher intensities for longer periods.
Enhanced Recovery: Creatine supports faster ATP regeneration between sets. Combined with stress-adapting nootropics, you experience better inter-set recovery and reduced next-day soreness.
Improved Body Composition: Creatine promotes lean muscle gain while nootropics may support better adherence and training consistency through enhanced motivation and focus. The mental component of body transformation is often underestimated.
Cognitive Performance
Superior Focus: Unlike caffeine's sometimes scattered energy, nootropics provide clean, directed focus. Creatine supports the energy needs of sustained attention. Perfect for technical lifts requiring precision.
Better Decision-Making: Enhanced cognitive function leads to smarter training choices - knowing when to push harder, when to hold back, and how to execute techniques properly.
Reduced Mental Fatigue: Long training sessions often lead to mental exhaustion before physical failure. This creatine and nootropic pre-workout stack maintains mental freshness throughout your workout.
Enhanced Learning: Both creatine and many nootropics support neuroplasticity and memory formation. Ideal for athletes mastering new skills, perfecting techniques, or preparing for competition.
Mood Support: Many nootropics (L-tyrosine, rhodiola) support healthy neurotransmitter balance, potentially improving training motivation and enjoyment.
Long-Term Brain Health
This is where the creatine and nootropic pre-workout combination truly shines compared to traditional stimulant-based pre-workouts:
- Supports cognitive function during aging
- May protect against oxidative stress in neural tissue
- Promotes neuroplasticity and brain adaptability
- Supports overall brain energy metabolism
You're not just training your body - you're investing in cognitive longevity when you mix creatine with nootropic pre-workout.
Potential Considerations and Side Effects
Who Should Be Cautious?
While you can safely mix creatine with nootropic pre-workout, certain individuals should exercise caution or consult healthcare providers:
- Individuals with kidney disease or impaired kidney function
- Those taking medications affecting neurotransmitters (SSRIs, MAOIs, dopaminergic drugs)
- People with bipolar disorder (some nootropics may affect mood regulation)
- Pregnant or breastfeeding women
- Those with known allergies to mushrooms or adaptogens
Possible Side Effects
From Creatine:
- Mild water retention (typically intramuscular, not bloating)
- Digestive discomfort if taken on empty stomach (rare with quality products like Throttle Creatine)
- Minimal side effects when proper dosing is followed
From Nootropic Ingredients:
- Headaches (usually from cholinergic compounds if choline levels are already sufficient)
- Digestive upset from certain herbs or mushrooms
- Mild stimulation or alertness (even from low-caffeine formulas)
- Rare allergic reactions to botanical ingredients
From the Combination:
- Overstimulation is rare with low-caffeine formulas but monitor response
- Start with lower doses of each to assess individual tolerance
- Some people find nootropics too mentally activating for evening workouts
Minimizing Side Effects
- Start with half doses of nootropic pre-workout to assess tolerance
- Take creatine with meals if stomach upset occurs
- Maintain excellent hydration (this prevents most creatine-related issues)
- Cycle off every 8-12 weeks if using high doses (though not strictly necessary)
- Choose high-quality supplements from reputable manufacturers
Choosing the Right Nootropic Pre-Workout for Creatine Stacking
What to Look For
Low or Zero Caffeine Content: Keeps the door open for optimal creatine absorption when you mix creatine with nootropic pre-workout. Look for formulas with less than 100mg caffeine or completely caffeine-free options.
Evidence-Based Nootropic Ingredients: Seek formulas containing clinically-studied compounds like L-tyrosine, alpha-GPC, L-theanine, and citicoline at effective doses.
Transparency: Avoid proprietary blends that hide ingredient amounts. You need to know exactly what you're getting to avoid mega-dosing or under-dosing.
Creatine-Free Formula: Choose a nootropic pre-workout without creatine so you can control your creatine intake separately and dose appropriately. Most pre-workouts under-dose creatine (1-2g) anyway.
Quality Blood Flow Support: Ingredients like L-citrulline, beetroot powder, or nitrates enhance nutrient delivery, including creatine to muscles.
No Artificial Sweeteners: Clean formulas without sucralose, aspartame, or acesulfame-K are better for gut health and overall wellness. Tunnel Vision Pre-Workout exemplifies this clean approach.
Third-Party Testing: Look for NSF Certified for Sport, Informed-Sport, or USP verification to ensure purity and label accuracy.
Red Flags to Avoid
- Excessive stimulants (200mg+ caffeine defeats the purpose)
- Proprietary blends hiding doses
- Synthetic dyes and artificial additives
- Inclusion of inadequate creatine doses (1-2g)
- Unrealistic marketing claims
- Extremely cheap products (likely low-quality ingredients)
The Ideal Stack: Throttle + Tunnel Vision
For those serious about optimizing the creatine and nootropic pre-workout combination, consider this proven stack:
Throttle Creatine: Pure creatine monohydrate without fillers, delivering 5g per serving of the most researched form of creatine.
Tunnel Vision Pre-Workout: A clean, focus-driven nootropic pre-workout without artificial sweeteners, featuring optimal doses of cognitive enhancers and performance ingredients. See why Tunnel Vision stands out.
This combination delivers everything you need to mix creatine with nootropic pre-workout effectively: clean ingredients, proper dosing, and complementary mechanisms for mind and muscle performance.
Real-World Application: Sample Protocols
Protocol 1: The Focused Lifter
Goal: Maximum strength and technical precision
Morning:
- 5g Throttle Creatine with breakfast
- Hydration focus throughout day
Pre-Workout (30 min before):
- Tunnel Vision Pre-Workout
- 16 oz water
- Light carbohydrate source
During Workout:
- BCAAs or EAAs with electrolytes (optional)
- Continue hydration
Post-Workout:
- Protein shake with fast-digesting carbs
- Continue hydration
Protocol 2: The Body Recomposition Athlete
Goal: Build muscle while staying lean, maintaining mental clarity
Morning:
- 2.5g creatine with breakfast
- Green tea (optional, for additional polyphenols)
Pre-Workout (20-30 min before):
- Nootropic pre-workout
- 2.5g creatine (mixed in)
- 16 oz water
Post-Workout:
- Lean protein with vegetables
- Electrolyte drink
Evening:
- Light walk or stretching
- Quality sleep for cognitive recovery
Protocol 3: The Cognitive Athlete
Goal: Peak mental and physical performance, skill development
Morning:
- 3g creatine
- Nootropic supplement (non-stimulant)
- Mental practice or visualization
Pre-Training (30 min before):
- Nootropic pre-workout emphasizing acetylcholine support
- 2g creatine
- Focus on technical preparation
Post-Training:
- Protein and complex carbohydrates
- Active recovery
- Skill review and mental rehearsal
Evening:
- Magnesium supplement for sleep quality
- Wind-down routine
Frequently Asked Questions: Creatine and Nootropic Pre-Workout
Can I take creatine and nootropic pre-workout every day?
Yes, both can be taken daily. Creatine should be taken consistently (even rest days) to maintain muscle saturation. Nootropic pre-workouts can be taken daily, though some prefer to cycle certain ingredients or use only on training days.
Will this combination make me jittery?
No, one of the major advantages when you mix creatine with nootropic pre-workout is smooth, jitter-free energy. With minimal or no caffeine, you avoid the overstimulation common with traditional pre-workouts. Products like Tunnel Vision specifically avoid stimulant overload.
How long until I notice results?
Nootropic effects: Often within 30-60 minutes of first dose Creatine effects: Noticeable within 5-7 days of consistent use (faster with loading phase) Full synergistic benefits: 2-4 weeks of consistent use
Is this stack safe for women?
Yes, both creatine and nootropic pre-workouts are safe and effective for women. Creatine doesn't cause bulkiness or excess weight gain beyond beneficial intramuscular water retention. Women may actually benefit more from the cognitive enhancements due to typically lower baseline creatine levels.
Do I need to cycle off?
Creatine: No cycling required for safety, though some prefer 8-12 week cycles Nootropic pre-workout: Depends on specific ingredients; caffeine tolerance benefits from occasional breaks, but most nootropics don't require cycling
Can vegetarians and vegans use this stack?
Absolutely. In fact, vegetarians and vegans often benefit most from creatine supplementation since they don't consume it through meat. Ensure your nootropic pre-workout uses plant-based ingredients if you're vegan. Creatine monohydrate like Throttle Creatine is synthetically produced and vegan-friendly.
Will this help with studying or work, not just workouts?
Yes! Both creatine and nootropics support cognitive performance in any demanding mental task. Many users report benefits for work, studying, and creative tasks - not just physical training when they mix creatine with nootropic pre-workout.
What's the difference between nootropic pre-workout and regular pre-workout?
Nootropic pre-workouts emphasize cognitive enhancement with lower stimulants, while regular pre-workouts rely heavily on caffeine. For a complete breakdown, see our guide: Nootropic Pre-Workout vs Regular Pre-Workout: What's the Difference (Which Should You Use in 2025)?
The Verdict: A Superior Stack for Mind and Muscle
The combination of creatine and nootropic pre-workout represents an evolution in sports supplementation. By moving beyond the traditional caffeine-focused approach, this stack offers:
ā Superior cognitive enhancement through complementary mechanisms ā No absorption interference concerns when you mix creatine with nootropic pre-workout ā Clean, sustainable energy without jitters or crashes ā Both immediate performance and long-term brain health benefits ā Flexible timing options for real-world application ā Reduced side effects compared to high-stimulant pre-workouts ā Clean ingredients without artificial sweeteners or synthetic additives
Whether you're a competitive athlete seeking every advantage, a fitness enthusiast wanting better training quality, or a weekend warrior looking to optimize limited training time, the creatine and nootropic pre-workout stack deserves consideration.
The science is clear: both creatine and nootropics enhance human performance through distinct but synergistic pathways. Combined thoughtfully with proper dosing, timing, and hydration, they create a powerful supplement stack that supports not just your next workout, but your long-term health and cognitive performance.
Take Action: Building Your Creatine and Nootropic Pre-Workout Stack
Ready to experience the benefits of combining creatine with nootropic pre-workout? Here's your action plan:
- Choose high-quality creatine monohydrate - Throttle Creatine offers pure, micronized formula for better mixability
- Select a nootropic pre-workout that aligns with your needs - Tunnel Vision Pre-Workout provides clean focus without artificial sweeteners (read our full review)
- Start with conservative doses to assess tolerance
- Establish a consistent routine - consistency matters more than perfection when you mix creatine with nootropic pre-workout
- Track your performance - note improvements in both physical performance and mental clarity
- Stay hydrated - this cannot be overstated
- Give it time - allow 3-4 weeks for full benefits to manifest
Remember: Supplements enhance an already solid foundation of proper training, nutrition, sleep, and recovery. They're not magic pills, but when you strategically mix creatine with nootropic pre-workout, you can provide a meaningful edge in both your physical and cognitive performance.
Your brain and body will thank you.
Related Reading:
- Nootropic Pre-Workout vs Regular Pre-Workout: What's the Difference (Which Should You Use in 2025)?
- Tunnel Vision Pre-Workout Review: The Clean Focus Pre-Workout Without Artificial Sweeteners
Shop The Stack:
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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or take medications. Individual results may vary.
About This Article: This evidence-based guide synthesizes current research on creatine supplementation and nootropic pre-workout formulations. All product recommendations are based on ingredient quality, transparency, and alignment with the scientific principles discussed. Flight Foods is committed to providing accurate, research-backed information to help athletes make informed supplementation decisions.