Consumed separately, caffeine and creatine supplements can improve your results in the gym. However, that’s not necessarily true when taking creatine and caffeine at the same time. Caffeine doesn’t affect the absorption of creatine, though it may hinder the performance of creatine. This is one reason why the University of Maryland Medical Center (UMMC) doesn’t recommend taking creatine and caffeine together. Consult your doctor before taking any supplement.
Functions
Caffeine is a widely used stimulant found in coffee, sodas, energy drinks and chocolate and in pill form. It can help boost your energy levels when consumed before a workout, and it improves your alertness. Creatine occurs naturally in your body, but strength-training athletes may benefit from an increased amount of it. Creatine supplements increase the amount of the amino acid stored in your muscle tissue. This stored creatine supplies additional energy for your muscles during explosive, high-intensity physical activities, such as lifting weights.
Absorption
Creatine supplements are absorbed efficiently by your body. The same is true when combining creatine and caffeine. According to a 1998 study published in the “International Journal of Clinical Pharmacology and Therapeutics” focusing on creatine's and caffeine’s effects on exercise, creatine is “rapidly and efficiently” absorbed by the body. This study used blood tests to determine creatine’s absorption rate. This study suggests creatine and caffeine consumed together don't affect the actual absorption of creatine.
Evidence
A 1998 study published in the “Journal of Applied Physiology” found that caffeine negatively effects the beneficial properties of creatine. The study states that creatine taken alone does have an ergogenic benefit, meaning it improves physical performance. However, the study goes on to say that caffeine eliminates this ergogenic effect altogether. Much of the information out there recommending you not consume caffeine and creatine together is based on this particular study.
Dehydration
Caffeine can cause you to urinate more frequently. According to UMMC, creatine causes increased water retention, which means you need to drink more water than you normally would when taking creatine supplements. If you take creatine and caffeine together, the combination leaves you at an increased risk of dehydration. You can avoid this problem by making sure to drink water constantly throughout the day, but it’s something you need to be aware of when taking the two substances concurrently.
References
- University of Maryland Medical Center: Creatine
- International Journal of Clinical Pharmacology and Therapeutics; Creatine and Caffeine in Anaerobic and Aerobic Exercise: Effects on Physical Performance and Pharmacokinetic Considerations; Vanakoski J., et al.; May 1998
- PubMed; Caffeine Counteracts the Ergogenic Action of Muscle Creatine Loading; Vandenberghe K., et al.; February 1996
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