In the world of health and fitness, creatine is a well-liked dietary supplement. According to research, among other advantages, it can boost muscular mass and endurance.
Coffee is also a popular pre-workout since the caffeine it contains gives you more energy and frequently results in a more productive workout.
But Can you put creatine in coffee? However, the issue of whether or not it is safe to drink coffee and creatine simultaneously comes up. To learn more, keep reading this article.
Creatine vs Caffeine
Caffeine and creatine both offer energy-boosting effects, but they vary chemically.
Creatine
Our bodies store creatine as phosphocreatine, largely in our muscles where it is converted to energy. As a phosphate donor, it aids in the transformation of adenosine diphosphate (ADP) into adenosine triphosphate (ATP), the fundamental energy carrier found in the cells of all living things and responsible for driving muscular contractions and a number of other metabolic activities. Creatine primarily works by promoting the body’s own generation of cellular ATP energy, a non-stimulatory energy carrier that drives bioenergetic processes such as muscular contractions.
Caffeine
In several dietary food sources, including coffee beans and green tea leaves, caffeine, a psychostimulant “drug,” naturally binds to adenosine receptors to prevent the effects of adenosine on weariness. This increases mental alertness and attention. Despite being a naturally produced dietary element, caffeine is sometimes referred to be a “drug” since it “hijacks” the body’s neurochemical mechanism that causes weariness in order to promote enhanced arousal, alertness, and attention.
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Is it ok to mix creatine with coffee?
In a nutshell, yes, coffee and creatine can be combined.
Many people may turn for supplements like creatine and caffeine to improve strength, power, and stamina during a workout in order to fulfill the physical demands of rigorous training and physical activity.
Numerous studies have been done to demonstrate the advantages of caffeine and creatine taken independently as pre-workout supplements.
However, there is also proof of their efficiency when used in tandem.
Caffeine and creatine should not interact negatively in your body when taken together. In fact, it is possible that the two might work pretty well together.
The advantages of each and why they could work better together will be covered in the section that follows.
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What the research says
Caffeine is a natural stimulant found mostly in coffee and tea. It’s also found synthetically in energy drinks, preworkout supplements, and soda.
It’s considered a stimulant because it acts on the central nervous system to induce a sense of alertness.
Creatine is an amino acid derivative that can support muscle and strength development. It’s one of the most widely studied ergogenic aids and is well-regarded for its benefits in strength training.
Though they have separately been shown to be effective in sports performance, you might be wondering how they work when taken together.
No impact on performance
Caffeine’s performance-enhancing effects from creatine were originally considered to be negated by caffeine. Modern research, however, largely refutes notion.
54 guys participated in a 5-day 2017 research that was divided into the following groups:
- 300 mg of anhydrous caffeine combined with creatine (20 grams)
- instant coffee with creatine (300 mg caffeine) (20 grams)
- just creatine (20 grams)
- a control group
The results revealed no appreciable variations in sprinting and power performance across the groups. Participants who took coffee and creatine reported feeling more bloated.
A 2015 analysis of the literature discovered no pharmacokinetic interactions between caffeine and creatine, which refers to how a medicine affects the body. They also discovered that multi-ingredient pills with both caffeine and creatine may help with strength and power output.
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Pros and cons of combining creatine and caffeine
You might want to take a closer look at how creatine and caffeine interact if you use creatine to enhance your gym session or increase your muscle mass.
Some of the best ergogenic aids in the fitness business are caffeine and creatine. An ergogenic aid is one that seeks to increase stamina and performance.
It is unclear whether it is safe to combine caffeine and creatine despite the fact that they are both widely used.
Although earlier studies claimed that caffeine negates any of creatine’s alleged advantages, many experts contend that there is no current evidence to support this beyond slight stomach discomfort.
Continue reading to see what the study says about combining coffee and creatine, as well as its benefits and drawbacks.
Here are some advantages and disadvantages of mixing coffee with creatine that you might want to consider:
Pros
- increased strength and power. When you exercise, creatine makes sure you have enough of energy. It accomplishes this by raising the level of phosphocreatine in your muscles. This enables your muscles to swiftly create more energy, giving you additional strength and explosive power.
- a bigger muscular frame. Caffeine and creatine are both associated with increased muscle growth and strength improvements. They may specifically assist you in adding additional weight or repetitions, which promotes muscular growth.
- increased energy and alertness. By preventing the chemical adenosine from interacting with sleep-inducing receptors in your brain, caffeine activates the central nervous system.
Cons
- Dehydration. More study is required, however combining creatine with caffeinated beverages may raise the risk of dehydration.
- Discomfort in the stomach. Caffeine may accelerate peristalsis – the passage of digested food through the intestines. As a result, you can have stomach pain and frequent bowel motions. Caffeine sensitivity varies greatly from person to person.
- Perhaps a worsening of sleep. Caffeine may be stimulating, so consuming it too soon before bed might make it harder to fall asleep. It is advised to cease ingesting coffee at least 6 hours before going to bed since sleep deprivation can impair sports performance.
Can I take creatine on an empty stomach?
Because creatine is best absorbed with a modest quantity of protein and carbs, it is best taken with a small bit of food. Additionally, the energy your body gets from protein and carbohydrates might help you work out more effectively.
Some people may have negative side effects from taking creatine on an entirely empty stomach, such as nausea and stomach pain.
On an empty stomach, 5–10 grams of creatine monohydrate are generally well tolerated.
To prevent the possibility of an upset stomach while taking it with coffee, it is even more crucial to take it with a little amount of food.
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What is the best way to mix creatine and coffee?
Do not consume coffee too soon before night, to start with. According to some study, you should abstain from coffee at least 6 hours before to bedtime to prevent the disturbance of a regular sleep cycle.
Additionally, keep in mind that both coffee and creatine might dehydrate you during the day. Aim to consume at least half your body weight in ounces of liquid each day. A 180-pound person, for instance, needs to consume 90 ounces of water per day.
Check read our post on when to use creatine for the greatest outcomes as well.
There are delightful ways to combine creatine and caffeine, such as this mocha smoothie mixing creatine with whey protein and coffee, aside from best practices to guarantee you are feeling your best.
Related questions
Q: Can I take my creatine supplement before drinking a cup of coffee?
A: Yes, but it’s best to wait at least 45 minutes after taking your supplement before consuming any caffeinated beverages.
Q: Can I add creatine to my coffee?
A: No, it is not recommended that you mix creatine with coffee. The caffeine in coffee can interact with the creatine and reduce its effectiveness as a supplement.
Q: Can I take my creatine after drinking coffee?
A: Yes, but it’s best to wait at least two hours after consuming caffeinated beverages before taking your creatine supplement. This will ensure that the caffeine doesn’t interfere with how your body absorbs the supplement.
Q: Does caffeine with creatine affect the body’s hydration?
Creatine causes water retention while caffeine is a natural diuretic. Therefore, how these two interact relies on a person’s tolerance level and physiological make-up.
Due to the slight diuretic impact, drinking caffeinated beverages like coffee or soda makes you need to pee more frequently. But hey, coffee is a beverage, therefore it also has hydrating qualities.
Caffeine in coffee dehydrates the body when consumed in large amounts. It can also counteract this diuretic impact at the same time.
Caffeine increases salt outflow from the body and decreases sodium reabsorption. Even in situations of decaf coffee, the increased blood flow in your kidneys induces greater urine.
People who are caffeine tolerant do not respond as strongly to its consumption since the diuretic impact is more noticeable among non-habitual users of the stimulant. You may read my essay here to learn more about the diuretic properties of coffee.
On the other hand, fluid retention is another name for creatine. It causes further bloating by attracting water to the muscles. However, this bloating could pass quickly.
The performance may be affected by these competing effects of the stimulant and the supplement by resulting in problems like:
- Uncomfortable digestion
- Abnormal blood pressure
- Not enough energy
- Unbalanced body temperature
Conclusion
So, can you put creatine in coffee? As it turns out, there isn’t a whole lot of research around this topic. However, we know that many people like to add supplements to their coffee for an extra boost. If you want to try adding creatine to your coffee, go ahead and give it a shot! Just be sure to let us know how it goes. We love hearing from our customers about their experience using our products. Contact us through Angelo’s Burgers today and let us know what you think!