For many fitness enthusiasts, getting that extra edge in performance is important, especially when it comes to their workout routine. Whether it’s physical stamina or mental focus, the quest for improvement often leads to innovative combinations. Enter the blend of creatine and coffee to enhance both muscle energy production and mental alertness. Creatine is well-known for powering up muscles, while coffee provides that natural caffeine boost to keep fatigue at bay. According to nutrition experts, this combination may benefit both the body and mind, but it should be consumed with caution.
What is creatine?
Creatine monohydrate is the most researched form of creatine, according to the Journal of the International Society of Sports Nutrition. It works by increasing the phosphocreatine stores in muscles. This, in turn, helps replenish adenosine triphosphate (ATP), the primary energy carrier in cells, especially during high-intensity activities such as weightlifting, sprinting, or intense cardio exercises.
What does caffeine in coffee do?
Caffeine in coffee stimulates the central nervous system, reducing fatigue and potentially allowing for more intense workouts. “Recent research published in the National Institute of Health Office of Dietary Supplements indicates that when taken consistently, caffeine does not diminish the positive effects of creatine,” Gulnaaz Shaikh, Chief Dietitian at KIMS Hospitals, tells Health Shots. This suggests that the timing and dosage of both substances are important for maximising benefits.
Benefits of taking creatine with coffee
Taking creatine with coffee can offer several benefits:
- Increased energy and focus: This combination may enhance workout performance by providing energy and strength.
- Enhanced performance: Creatine supports muscle strength, and when paired with caffeine, some may experience improved performance.
- Improved recovery: Caffeine has been linked to reduced perceived exertion, which may aid recovery after intense physical activity.
- Convenient supplementation: Mixing creatine with coffee can be a practical way to consume both supplements simultaneously, especially for individuals who enjoy coffee as part of their daily routine.
- Hydration Support: Moderate consumption may help balance fluid needs, as creatine can promote cellular water retention.
How to take creatine and coffee?
Combine creatine with water or a carbohydrate-rich beverage for better absorption. Adding creatine to hot coffee is safe, but avoid boiling water, as high temperatures could degrade creatine. Aim for lukewarm to hot coffee for mixing.
Research on creatine and coffee
Ongoing studies have examined whether the combination of creatine and caffeine truly enhances performance. “A study in PubMed Central indicated that while the combination of creatine and caffeine might not significantly enhance sprint performance compared to creatine alone, it can maintain creatine levels in the body“, notes Dietitian Ramya B, from Cloudnine Group of Hospitals. In terms of cognitive improvement, research published in Nutrients suggests that combining caffeine and creatine could enhance cognitive function.
When to take creatine and coffee?
Timing plays a vital role when combining creatine with caffeine to maximise their benefits. Both substances are often viewed as pre-workout supplements.
- Coffee: Ideal to consume 1-2 hours before a workout.
- Creatine: Best taken just before starting your exercise session.
Additionally, effective dissolution of creatine is vital to prevent clumping. Using a stirrer, blender, or shaker can help achieve a smooth mixture in your coffee. A typical daily dose of creatine monohydrate is approximately 3-5 grams.
Are there any side effects of mixing creatine and coffee?
While mixing creatine and caffeine can be beneficial, some individuals may experience mild gastrointestinal discomfort. Studies in the Journal of the International Society of Sports Nutrition have shown that regular mixing can elevate serum creatinine values compared to a placebo group, which is especially concerning for anyone with pre-existing kidney issues or high blood pressure.
There are many myths about caffeine being unhealthy and a cause of dehydration. In reality, moderation is key. Dietitian Gulnaaz Shaikh says caffeine, consumed in moderation, is generally safe for most individuals.
Hydration is important
While creating a caffeine and creatine blend may appear advantageous for performance, it is essential to consider other dietary factors. Dietitian and Diabetes Educator Kanikka Malhotra points out the importance of hydration: “The diuretic effect of caffeine necessitates careful attention to hydration, especially since creatine promotes cellular water retention.”
While the combination of creatine and coffee may offer some benefits for energy and focus during workouts, it is not a guaranteed performance enhancer. Individuals should weigh these factors and consider their health before integrating this blend into their routine.
Disclaimer: Always consult your healthcare provider before adding new supplements to your routine, especially if you have underlying health concerns.
