Creatine & Caffeine

Caffeine is the most-widely used stimulant in the U.S. and is found in coffee, chocolate, soda and energy drinks. Although this stimulant is generally safe when consumed in moderation, there's a debate out there regarding its impact on the effectiveness of creatine. Creatine has been shown to improve strength and gains and athletic performance, according to the University of Maryland Medical Center. The effectiveness of mixing the two substances, however, has had mixed results in studies conducted prior to 2011. Check with your doctor before trying any type of fitness supplement.

Creatine

Creatine is an amino acid that is made by your body inside your liver. It's stored in your muscles until they need an extra burst of energy, such as during an intense weightlifting session, where it is converted to ATP, which is one of the body's main sources of energy. When taking creatine supplements, the body tends to dehydrate quicker than normal, so it's important to drink more water. Caffeine may further dehydrate you, which is one of the main issues associated with creatine and caffeine mixing.

Amount

Creatine supplements are consumed in two phases. The first phase, called the loading phase, has you consuming a total of 20 g per day in 5 g increments. This lasts for five to seven days. You then begin the maintenance phase where you would consume 2 to 5 g of creatine per day. It's likely that if you consume coffee or soda on a daily basis, you'll be mixing creatine and caffeine on some level. According to Bodybuilding.com, mixing the two substances doesn't conclusively produce any negative results. As long as you consume both in moderation and experience no ill side effects, you should be alright.

Performance

A 2004 study conducted at California State University in Fresno compared the effects that creatine and caffeine had on muscle function. The results showed no significant differences between participants who consumed a mixture of creatine and caffeine compared to those who consumed creatine or a placebo. It's worth noting that this was a small-scale study consisting of just eight participants, so more expansive research is needed to support these results.

Safety

According to Bodybuilding.com, it is safe to consume caffeine and creatine together, especially if consumed as different times of the day. More research needs to be done on the subject, however. Caffeine and creatine should not be mixed because the caffeine may inhibit your muscles from properly using the creatine, says the University of Maryland Medical Center. It also points out that the two substances may increase the risk of stroke when consumed together. It's best to consult your doctor to determine whether it would be beneficial for you to take creatine and/or a caffeine and creatine mixture.