Creatine is a popular supplement in the health and fitness community, and for good reason. Research shows that it can increase muscle mass and endurance, among other benefits.
Coffee is also a common pre-workout as the caffeine in coffee provides a boost in energy and often translates to a more effective workout.
However, the question comes up whether or not it is okay to take both creatine and coffee together. Continue reading this article to find out more.
Is it ok to mix creatine with coffee?
In short, yes, you can mix coffee with creatine.
In order to meet the physical demands of intense training and physical activity, many will look for supplements like creatine and caffeine to boost strength, power, and stamina during a workout.
There is a significant amount of research to show the benefits of creatine and caffeine separately as effective pre-workout substances.
But there is also evidence on their effectiveness together.
Taken together, creatine and caffeine shouldn’t have any adverse interactions in your body. In fact, the two can likely complement each other quite nicely.
This next section will delve into their benefits, and why they might be better together.
What are the benefits of taking creatine with coffee?
Hundreds of studies support the beneficial effects of creatine in athletic training, and caffeine has been shown to improve endurance (1).
The ingestion of caffeine and creatine together may increase high-intensity interval training (HIIT) power. Studies show that when combined with HIIT, creatine and caffeine can increase sprinting speed, VO2max, and lean body mass (2, 3).
What’s more, a pre-workout supplement containing both creatine and caffeine has been shown to be both safe and effective in increasing aerobic capacity and muscular strength in college-aged males (4).
Any downsides to mixing creatine and coffee?
It’s safe to take creatine and caffeine together. However, it’s important to understand that everyone is unique and may react differently.
Taking creatine and caffeine at the same time may have an effect on the gastrointestinal tract.
But study on 54 athletes found that creatine and caffeine didn’t impair performance, and only 4 of the men experienced mild digestive discomfort (5).
There are some claims that caffeine and creatine can cancel each other out, however, there is inconclusive evidence to support this.
It’s important to remember that it’s possible to have too much of a good thing. Be careful not to overload yourself with creatine or caffeine as it may be dehydrating or disruptive to your sleep schedule.
Be sure you’re treating your body well with good sleep, hydration, nutrition, and regular exercise to maximize the benefits of taking creatine and caffeine together.
Can I take creatine on an empty stomach?
It’s best to take creatine with a small amount of food, as it’s best absorbed with a small amount of carbohydrates and protein. Plus, the energy your body receives from carbs and protein can better fuel a workout, too.
Taking creatine on a completely empty stomach may cause side effects such as stomach discomfort and nausea for some people.
Most people can easily tolerate 5-10 grams of creatine monohydrate on an empty stomach.
However, when taking it in addition to caffeine, it’s even more important to have it with a small amount of food to offset the potential of an upset stomach.
What is the best way to mix creatine and coffee?
For one, don’t take caffeine too close to bedtime. Some research suggests to avoid caffeine at least 6 hours before you are going to sleep, to avoid disruption of a healthy sleep cycle.
Additionally, always remember to hydrate well throughout the day as caffeine and creatine can be dehydrating. Always make sure you are drinking at least ½ of your body weight in ounces. For example, a 180-pound individual should drink at least 90 oz. of water daily.
Also, be sure to check out our article on when to creatine for best results.
Aside from best practices to ensure you are feeling your best, there are tasty ways to combine creatine and caffeine, such as this mocha shake mixing creatine with whey protein, along with coffee.
Mocha Creatine Protein Shake
- 1 scoop creatine monohydrate powder
- 1 scoop Chocolate Naked Whey
- ½ frozen banana
- 1 tsp vanilla extract
- 1 tbsp instant espresso
- 1 cup unsweetened almond milk
Directions: Blend all ingredients together. Enjoy as a tasty pre-workout shake.