Caffeine and creatine are two performance-enhancing substances commonly used in the world of sports. There is some ambiguity about whether both substances hinder each other or actually enhance each other when taken together.
In October 2001, a study was published in the scientific journal “Journal of Applied Physiology” about the effects of caffeine on creatine, describing that the effect of creatine is nullified when paired with caffeine intake. In 2002, in the journal “Medicine in Science in Sports and Exercise,” it was demonstrated that caffeine could actually enhance the effects of creatine due to the performance-enhancing nature of both. Below, you can read whether the combination of caffeine and creatine is effective or not.
Creatine and Caffeine
Caffeine is quickly absorbed into the bloodstream, with half of it being absorbed within three to four minutes after consumption. About 2.5 hours after consuming caffeine, its effect is greatest. The primary effect of caffeine is a mild stimulating effect on the central nervous system. You can notice this: drowsiness decreases, feeling less tired, and better concentration. Caffeine stimulates the brain, kidneys, stomach, and intestines.
Creatine increases the amount of energy in our muscles. By means of the additional creatine, our body can perform more and longer intensive workouts.
Interaction
The biggest interaction between creatine and caffeine is how they regulate the amount of fluid in the body. Because caffeine stimulates the nervous system, this means that all parts of the body receive the same stimulation. This can lead to more frequent urination and thus fluid loss. Creatine, on the other hand, ensures that more fluid is retained. Extra creatine in the muscles leads to extra fluid being absorbed. The greatest interaction occurs here. Where caffeine wants to expel fluid, creatine ensures that fluid is retained. Consequently, it is advisable to drink more water than usual when using creatine and caffeine.
Recommendations
Caffeine should only be consumed on training days and not on non-training days. Caffeine provides a boost in performance, but it also causes fluid loss, which can diminish the effects of creatine. The best way to deal with this is to use caffeine only when you need the performance boost. And on days without the performance, only use creatine.
