The simultaneous intake of creatine and caffeine is the subject of debate among researchers. A 2022 study published in the Journal of the International Society of Sports Nutrition warns of a possible reduction in creatine's effectiveness when taken simultaneously with caffeine on a regular basis.
Coffee and creatine: what do you need to know about these two substances?
How does creatine work?
Creatine is a molecule naturally present in our bodies, mainly in our muscle cells. Our bodies produce around 1g a day, and we consume as much through our diet, notably through meat and fish.
Creatine acts as a rapid energy reservoir for our muscles. It combines with phosphate to form creatine phosphate, and is involved in the rapid regeneration of ATP (Adenosine Triphosphate), our main source of cellular energy.
Creatine is not a steroid or a doping product. It's an essential nutrient for metabolism!
The benefits of creatine supplementation are numerous:
- Increased strength
- Amélioration de la puissance sur les efforts brefs (<30 secondes)
- Optimizing recovery and training volume
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Potential side effects are generally minor:
- Intramuscular water retention (1-2kg temporary)
- Possible digestive disorders
To minimize these effects, we recommend :
- Choose pure creatine monohydrate(ideally labelled Creapure®)
- Maintain good hydration
- Spread your intake over the day during the loading phase and take creatine with carbohydrates.
People with kidney problems wishing to start creatine supplementation should consult a healthcare professional.
Now that we understand how creatine works , which is anything but a pre-workout, let's turn our attention to caffeine.
What are the effects of caffeine?
Caffeine is probably the most widely consumed stimulant in the world. This molecule acts primarily on our central nervous system by blocking the adenosine receptorsresponsible for the sensation of fatigue. This leads to an increase in neuronal activity and the release of neurotransmitters such as dopamine and glutamate. Caffeine also has a positive effect on muscle contraction.
Caffeine reaches its peak concentration in the blood around 45-60 minutes after ingestion in the form of classic coffee.
This reduction in the perception of instantaneous effort can have various effects:
- Improved alertness and reaction time
- Increased maximum force
- Optimizingendurance
Concerning potential adverse effects:
| Short term | Long term | |
|---|---|---|
| Psychological | Anxiety | Developing tolerance |
| Sleep | Sleep disorders | Ditto |
| Cardiac | Increased heart rate | - |
| Digestive | Digestive disorders | - |
| Hydration | - | Dehydration if excessive consumption |
To optimize profits while minimizing risks, it is advisable to :
- Start with small doses
- Take at least 6 hours apart for non-sports-related intakes
- Avoid drinking late in the day
- Maintain good hydration
- Don't see caffeine as a way to counteract poor sleep hygiene
Choose coffee over pre-workout drinks containing multiple compounds for your caffeine fix. Natural coffee contains beneficial antioxidants and little or no processed compounds, depending on the type chosen.
Pre-workouts often contain complex mixtures of ingredients, with no added value, no scientific basis and sometimes harmful to health.
The question now is: how do these effects interact with those of creatine?
What interactions have been observed between creatine and caffeine?
A 20221 review published in the Journal of the International Society of Sports Nutrition analyzed ten major studies on the interaction between creatine and caffeine. Here are their conclusions:
Short-term effects :
Occasional caffeine intake after a creatine loading phase does not appear to compromise the benefits of creatine.
Long-term effects:
- 2 studies show that caffeine interferes with the effects of creatine
- 3 studies report no negative interactions
- 1 study even suggests a positive synergy
Caffeine-creatine interaction: study results
The potential interaction mechanisms identified are :
- Opposite physiological effects on muscle relaxation time
- Effects on the digestive system of combining the two supplements
In conclusion, scientific data suggests that it is preferable toavoid taking these two substances at the same time on a regular basis, even if occasional caffeine intake during a creatine cure remains acceptable.
Let's take a look at how to optimize the use of these two supplements.
How can we optimize their use?
Creatine needs to be taken regularly to saturate muscle reserves and maintain the effectiveness of the treatment. Caffeine, on the other hand, has an acute effect and is best taken only occasionally. To maximize recovery, caffeine should be avoided in the evening, whereas creatine can be taken beforehand.
To optimize their use, it is advisable to maintain a creatine cure over 4-6 weeks, while limiting caffeine intake to key sessions or competitions.
This approach not onlyavoids potential negative interactions, but also limits the development of tolerance to caffeine and prevents the digestive side-effects associated with their simultaneous use.
Example of creatine/caffeine protocol:
- Start with a creatine loading phase (20 g/day for 5 days)
- Then move on to the maintenance phase (3-5 g/day)
- Use caffeine occasionally, before major training sessions and/or competitions.
Important : To maximize their respective benefits, you should avoid taking both substances at the same time each day.
Optimum timing:
Creatine: there's no such thing as the ideal time to take creatine, but it's best to take it post-workout with a carbohydrate source to maximize absorption
Caffeine: 45-60 minutes before exercise if taken by mouth (oral solution)
Minimum interval between intakes : 4-5 hours
By following these recommendations, athletes can take advantage of both supplements to progress physically while minimizing negative interactions.
Further information
The combination of caffeine and creatine sometimes raises further questions. To find out more, take a look at the effects of taking creatine during fasting or Ramadan, or the data available on creatine in cases of tendonitis.
Some profiles may also be interested in options such as vegan creatine, or the differences between the forms available, including creatine monohydrate, Kre-Alkalyn and Creapure.
Finally, to clarify the biological aspects, details are given of the normal values for creatine and creatinine in the blood.
