Creatine and Caffeine are both nutritional supplements used to improve athletic performance and are often used in sporting scenarios.
Arguably they are among the most used and studied of the nutritional supplements. However, there is much controversy as to the effectiveness of taking both of these supplements together.
Recent study on Creatine and Caffeine
One recent study published in the Journal of Applied Physiology concluded that caffeine mitigates the possible beneficial effects of creatine on the body.
On the other hand, other studies have suggested that caffeine might be an ergogenic compound and that it might enhance athletic performance if taken after a creatine supplement.
Could they be highly beneficial together?
After learning much about both of these wonderfully effective supplements and the way they work, you will see that taking creatine and caffeine together might be highly beneficial.
However is important to note that under specific circumstances the combination of these supplements might have adverse effects on performance.
What you need to know about Creatine
Creatine is a non-essential nitrogenous acid found in the human body. Its primary function is to regulate the recycling of ATP, or Adenosine Triphosphate, which is the primary energy currency of cellular metabolism.
Creatine is crucial for cerebral and muscular health. This vital compound is synthesised primarily in the kidneys and liver at a rate of 1 gram per day in a healthy adult.
It is important to note that the grand majority of the creatine that is stored by the human body gets sent directly to skeletal muscle so any supplementation you ingest will go immediately to where it is most needed.
Caffeine on the other hand…
Caffeine is a Central Nervous System Stimulant or CNS, and it is the most widely consumed psychoactive drug in the world, but unlike the grand majority of psychoactive drugs, caffeine is perfectly legal and unregulated.
Caffeine can be found in most teas, coffees, colas and the seeds and leaves of many plants; it provides a wide gamut of health benefits, including protection against diseases such as Parkinson’s.
Caffeine is mostly used to fight tiredness and drowsiness and improve reaction time, cognitive function and coordination, which makes it suitable as an enhancer of athletic performance.
Effects of Caffeine
The primary effect caffeine has on your body is to accelerate your central nervous system.
Stimulation of the central nervous system allows the body to become more efficient at mobilising fat cells to be converted into energy and reduces perceived fatigue while you exercise.
Creatine stimulates stores of energy already present in your body. Creatine supplements can be used as a fast and efficient way to tap into these energy stores during high-intensity explosive workouts such as sprinting or lifting heavy weights.
The primary interaction between creatine and caffeine is the manner in which they affect hydration or the body’s natural water levels.
Stimulating the Central Nervous System (CNS)
By stimulating your central nervous system caffeine stimulates all the primary systems in your body, including your urinary system.
Caffeine causes your body to produce more significant quantities of urine which has the direct side effect of making you urinate more frequently.
Retaining more water
Creatine supplements, on the other hand, cause your body to retain more water than usual. The extra creatine that goes directly into muscle tissues must be accompanied by an elevated water intake as each creatine molecule must bind to a water molecule before it can be used up by your body and therein lays the conflict.
Caffeine will have the effect of removing water from your body while creatine needs it.
Seeing as creatine and caffeine vie for your body’s hydration levels, if you plan to combine both a creatine supplement with a caffeine supplement, you must consume more water than is usually recommended.
Keep your water levels high
The National Health Institute recommends that a healthy individual consume six to eight 8 ounce glasses of water per day, so if you are supplementing with both creatine and caffeine, it is recommended you consume an extra two glasses per day.
The use of caffeine should be limited to those days in which you actively workout or participate in a sporting activity.
Using caffeine every day diminishes any possible benefits while at the same time causing you to urinate more often which has as a direct result a diminished capacity for creatine to improve your athletic performance.
Out best recommendation
If you want the most effective dosage, we recommend supplementing with creatine every day and caffeine on those days in which extra effort and energy will be required.
Here are two excellent products for you to begin your supplementation.
CXS REVOLUTION BIOAVAILABLE CREATINE COMPLEX from MUSCLESPORT
Anyone seriously looking to gain muscle mass and increase strength knows that creatine supplementation is necessary and MUSCLESPORT’S CXS is the product to use. CXS REVOLUTION contains some of the most creatine rich pharmaceutical grade sources known to man. Fenugreek extracts that will improve insulin sensitivity to ensure creatine uptake. It also includes enough Magnesium Creatine Chelate, Creatine Gluconate, Creatinol-O-Phosphate, Tri-Creatine Malate, Creatine Ethyl Ester, and Creatine/Glycerol Phosphate; formulated to perfection so that you get creatine to your muscles efficiently and reliably.
MUSCLESPORT ALPHASRM MUSCLE BUILDER & FAT LOSS SUPPLEMENT IN ONE you will most definitely achieve faster and more noticeable results. Remember that MUSCLESPORT has spared no expense in producing the perfect balance of vitamins and minerals, myocyte proliferation factors, free testosterone boosters, thermogenic compounds and androgen regulators to ensure that you more easily build muscle AND lose fat at the same time.
- Opposite actions of caffeine and creatine on muscle relaxation time in humans. P. Hespel, B. Op ‘t Eijnde, M. Van Leemputte. Journal of Applied Physiology Published 1 February 2002 Vol. 92 no. 2
- Harris, Roger C., Karin Söderlund, and Eric Hultman. “Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation.” Clinical science 83.3 (1992): 367-374.
- Terjung, Ronald L., et al. “American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation.” Medicine and Science in Sports and Exercise 32.3 (2000): 706-717.
- Burke, Louise M. “Caffeine and sports performance.” Applied physiology, nutrition, and metabolism 33.6 (2008): 1319-1334.
- Beck, Travis W., et al. “The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities.” Journal of strength and conditioning research 20.3 (2006): 506.
We have, in preparing this information, used our best endeavours to ensure that the information contained herein is true and accurate, but accept no responsibility and disclaim all liability in respect of any errors, inaccuracies or misstatements contained herein. Information guide only and any other further information should be considered by a professional.