Various legal substances can help us to reach our health and fitness goals. While people have varying responses to caffeine, many people drink coffee or other caffeinated beverages to help provide mental and physical stimulation. Creatine is also used to provide energy, but it does so by providing it to the muscles directly. Using these different substances as supplements can help you work out better and more efficiently. They are both legal substances and not prohibited by any sporting bodies. oneHOWTO asks is taking creatine and caffeine together safe?
Creatine and caffeine can be taken safely at the same time as they shouldn't cause any interactions with each other. However, we need to be careful and follow certain guidelines to ensure you remain healthy while doing so. We examine whether you can take creatin and caffeine together, as well as any other considerations you should make.
What are creatine and caffeine?
Creatine is a chemical found naturally in the human body, especially in the muscles. Its main function is to participate in the production of energy to fuel muscles. It can be ingested through foods such as meat, milk, seafood or fish. It is commonly used as a supplement in sports to increase phosphocreatine when the muscle is at rest. The purpose of creatine as a dietary supplement is to improve physical performance and delay muscle fatigue.
Caffeine is a substance found in more than 60 plants, although it is most associated with the coffee bean and tea leaf. It acts on fat, the central nervous system and muscles with a prominent stimulant effect. It can also be found synthetically added to medications, supplements, and energy drinks.
In terms of athletic performance, caffeine serves as a supplement that is often incorporated into the diet. This is because it provides benefits such as participating in minimizing fatigue, increasing the ability to move fat and improving muscle contraction.
Before we look at any possible interactions between creatine and caffeine, you may want to take a look at our article on whether you can mix creatine and milk.
Can creatine and caffeine be taken at the same time safely?
Creatine and caffeine are substances that can be taken together safely, but they must be taken correctly to avoid gastrointestinal problems. There are no contraindications to this combination for health, but in some cases it can cause digestive discomfort.
To optimize the absorption of both supplements, it's a good idea to allow some time to elapse between taking creatine and caffeine. Any change in your diet can have adverse effects on your body, so we advise you to consult a professional for guidelines if you want to take both substances as dietary supplements.
Although some popular theories claim that caffeine can counteract the effects of creatine, there is no scientific evidence to prove this. Combining them is a good idea, provided it is done correctly and under the supervision of sports training and nutrition specialists.
To avoid impairing physical performance, it's important to consume caffeine only when necessary. It should also be taken in small doses when simultaneously supplementing with creatine. This is due to caffeine's diuretic effect, which could decrease creatine retention in cells.
While you don't need to wait a long time between creatine and caffeine intake, it's recommended to leave a two-hour buffer, especially if you consume caffeine before you work out. This can help your body avoid potential interference with both the absorption and use of both supplements. However, this is a guide and it doesn't mean you will have negative repercussions if you do take them together.
You can take creatine mixed with coffee, but if this combination causes any gastrointestinal problems or discomfort, opt for the two drinks separately. In any case, it's always important to consult a doctor or sports nutrition specialist before taking supplements of this type or combining them.
For those of you wanting to use your workout to lose fat, we ask what is the best time to workout for weight loss?
How to combine creatine and caffeine
The combination of creatine and caffeine are considered pharmacological ergogenic aids. This is because they use chemical substances to achieve a specific goal, such as improving athletic performance. In this way, there are two possible ways to combine the two substances:
- Dermocosmetic route: one option for safely combining creatine and caffeine is in dermocosmetic formulations developed by specialists. Slimming serums are a good example. These products can be a great ally for achieving a flat stomach as they allow creatine and caffeine to perform functions that enhance and balance each other.
- Oral administration: if you consume both substances orally, keep in mind that creatine accumulates in the muscles as it enters the body. In contrast, caffeine's effect lasts 4 to 6 hours. Only following a treatment recommended by a nutrition professional will help you reap the benefits of the ergogenic effects of both dietary supplements.
One of the main precautions you should take when taking this combination is to stay properly hydrated. This is because taking creatine and caffeine at the same time can lead to dehydration.
Now you know what to consider when taking creatine and caffeine together, we explain what happens when you take creatine and alcohol together in our related guide.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
If you want to read similar articles to Is Taking Creatine and Caffeine Together Safe?, we recommend you visit our Drugs & supplements category.