Can You Put Creatine in Coffee? Unleashing the Power Blend

Unleash Your Fitness Potential with Creatine and Coffee! Discover the Benefits, Best Practices, and Where to Buy the Best Creatine. Perfect for fitness enthusiasts seeking enhanced performance. Boost power, strength, and muscle development. Learn more!
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Mixing Creatine and Coffee: Fitness Enthusiasts Perspective

As a fitness enthusiast, you might be seeking ways to enhance alertness, improve muscle development, and amplify strength training results. Both creatine and coffee (1) offer separate benefits that are highly appreciated in the fitness world.

Creatine (2), an amino acid derivative, is known for its substantial benefits for muscle development and strength training. However, as with any supplement, it can cause some side effects like digestive discomfort. Therefore, it's crucial to consume it in moderate and recommended amounts.

Coffee, with its rich caffeine (3) content, is a popular choice for boosting alertness and energy levels, especially before workouts. But when it comes to mixing it with creatine, the conversation opens up to potential pharmacokinetic interactions and hydration issues.

Debunking Dehydration Concerns: The Interplay of Creatine and Coffee on Body Hydration

One of the concerns around mixing creatine and coffee comes from the theory of potential dehydration. Both caffeine and creatine are known to affect hydration levels in the body in different ways, with caffeine acting as a diuretic and creatine potentially leading to water retention, particularly during the loading phase. However, research suggests that caffeine's diuretic effect is often overestimated, and both supplements do not pose a dehydration risk when consumed responsibly and with adequate water intake. It's still crucial for users to monitor their hydration levels when consuming these supplements, particularly during intense workout sessions.

The Impact of Creatine Supplementation during Complex Training on Strength and Muscle Damage

Enhancing Athletic Performance
The beneficial impact of creatine supplementation on performance during isolated complex training is well-established, but the effects during extended complex training are less understood. This investigation aimed to assess the influence of a four-week complex training program, supplemented with creatine, on athletic performance and markers of muscle damage. In this study, thirty athletes known for their explosive capabilities were split into two groups, one receiving creatine and the other a placebo.

Both groups consumed 20g of their respective supplements daily for 6 days, then reduced to 2g for the duration of the study. After the initial 6 days, participants underwent half squat strength tests and complex training exercises to ascertain individual optimal post-activation potentiation time. Following this, all participants engaged in a complex training program consisting of high-intensity half squats and plyometric jumps, conducted three times weekly over four weeks. Measures of body composition, 30-meter sprint and jump performance, as well as creatine kinase (CK) blood levels were recorded before and after the training period.

The study found that post-training, the creatine group demonstrated a significant increase in maximal muscle strength compared to the placebo group, and had notably reduced CK activity, indicating less muscle damage during training. However, no significant differences were observed in other evaluated parameters. These results highlight that combining creatine supplementation with complex training enhances maximal muscular strength and mitigates training-induced muscle damage.

Optimum Nutrition Micronized Creatine Monohydrate Capsules, Keto Friendly

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Being a product of Optimum Nutrition, the world's #1 Sports Nutrition Brand, you can rest assured knowing you're consuming a supplement of the highest quality. Every batch is rigorously tested for banned substances, illustrating the brand's dedication to quality control and ensuring that you feel safe and comfortable consuming the product.

Optimum Nutrition Micronized Creatine is not just a supplement, it's a commitment to your health, strength, and peak performance. Trust in the quality and power of this superb supplement to help you reach your fitness goals.

Best Creatine Powder Supplement for Muscle Gain and Building, and Workout Recovery

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The Research Behind Mixing Creatine and Coffee

Research on the effects of mixing creatine and coffee has yielded mixed results. Some studies have suggested that caffeine may interfere with creatine's performance-enhancing effects. However, these findings are not conclusive, and more research is needed to determine the exact nature of their interaction in the human body.

From the perspective of absorption, some fitness enthusiasts believe that taking creatine with a source of carbohydrates or protein can improve its uptake in the body. Adding it to a coffee drink with some form of dairy or plant-based milk could potentially serve this purpose. However, this theory largely depends on individual digestive systems and absorption rates, and should not be seen as a universal rule.
The combination of creatine and caffeine
Numerous studies have affirmed the safety and effectiveness of both creatine and caffeine as performance enhancers.

Here are some best practices for taking creatine and caffeine

The combination of creatine and caffeine, two popular dietary supplements, can be approached in several ways, depending on personal preferences and goals. Below are a few methods of mixing these two supplements:
  • 1

    Pre-Workout Shake:

    One of the most common ways to mix creatine and caffeine is by adding them to a pre-workout shake. This can provide the body with energy (from caffeine) and aid muscle development (from creatine) during your workout. You can do this by adding a dose of creatine powder and either a caffeine pill or natural caffeine sources like coffee or green tea to your shake.
  • 2

    Coffee With Creatine:

    For those who prefer to consume these supplements separately, adding a spoonful of creatine powder to a cup of coffee can be a simple and effective method. This can be done either before or after a workout. However, remember that consuming caffeine later in the day might disrupt your sleep cycle.
  • 3

    Separate Consumption:

    Some people prefer to consume creatine and caffeine separately to monitor the effects of each supplement individually. In this case, one might drink a cup of coffee for the caffeine benefits in the morning or pre-workout, and take creatine either post-workout or at some other point during the day.
  • 4

    Capsule Form:

    Both caffeine and creatine are available in capsule form. This allows for easy consumption without the need to mix powders into liquids. One could take a caffeine capsule pre-workout for increased alertness and a creatine capsule post-workout for muscle recovery.
  • 5

    Combined Supplement Products:

    Some manufacturers offer pre-mixed supplements that contain both caffeine and creatine, often alongside other ingredients like BCAAs or beta-alanine. These are designed to provide the benefits of both supplements in a single, convenient product.

Best Creatine Capsules

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Mocha Creatine Protein Shake Recipe

Enhancing Athletic Performance
If you're interested in testing this combo, here's a delicious and easy recipe for a Mocha Creatine Protein Shake:

  • 1 cup of your favorite dark roast whole bean coffee
  • 1 scoop of your preferred protein powder
  • 1 scoop of creatine
  • 1 cup of almond milk (or any milk of your choice)
  • 1 tsp of cocoa powder
  • 1 ripe banana
  • A handful of ice cubes
  1. Brew a cup of coffee and let it cool.
  2. In a blender, add the cooled coffee, protein powder, creatine, milk, cocoa powder, ripe banana, and ice cubes.
  3. Blend until smooth and creamy. Taste and adjust the sweetness if necessary.
  4. Pour into a glass and enjoy before your workout for a tasty energy boost!
For more tasty ways to enjoy coffee, explore our coffee drinks section. If you're looking for spiced coffee recipes, check out our guide here.

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Considerations and Implications of Combining Creatine and Caffeine (Advantages)

Creatine and caffeine are widely recognized as safe and effective performance boosters. Some of the advantages they provide include
Amplified power and strength:
Creatine ensures an adequate energy supply during workouts by boosting the levels of phosphocreatine in muscles. This function facilitates rapid energy (ATP) production in active muscles, allowing for enhanced power and strength.
Augmented muscle mass:
Both creatine and caffeine are associated with greater strength gains and increased muscle mass. They potentially aid in lifting heavier weights and executing more repetitions, fostering muscle hypertrophy (muscle development).
Heightened alertness and energy:
Caffeine invigorates the central nervous system by inhibiting a chemical known as adenosine from latching onto receptors in your brain that induce sleepiness. This action provides an additional surge of energy, bolstering your workout.
Established ergogenic benefits:
Numerous studies have affirmed the safety and effectiveness of both creatine and caffeine as performance enhancers. Specifically, they have demonstrated improvements in muscle development, strength, and performance in power-driven, sprinting, and high-intensity sports.

Considerations and Implications of Combining Creatine and Caffeine (Disadvantages)

Despite the numerous advantages of caffeine and creatine, it's crucial to consider some potential drawbacks
Merging creatine and caffeinated beverages might escalate the risk of dehydration, though further research is required.
Digestive discomfort:
Caffeine could intensify peristalsis, the process of moving digested food through the intestines, possibly causing stomach discomfort and more frequent bowel movements. However, individual sensitivity to caffeine varies.
Potential sleep disruption:
The stimulating effects of caffeine, if consumed too close to bedtime, could cause sleep disturbances. Since inadequate sleep can impede athletic performance, it is advisable to cease caffeine consumption at least 6 hours before bedtime.

Does caffeine affect the absorption of creatine?

Caffeine does not appear to directly affect the absorption of creatine by the body's muscles. Both substances have different mechanisms of action within the body, and they can be taken together without one hindering the absorption of the other.

However, some research suggests (4) that caffeine might counteract some of creatine's effects on muscle relaxation and hydration. This is because caffeine is a diuretic (increases urine output) and can potentially lead to dehydration, while creatine typically aids in drawing water into the muscles.

Staying Hydrated: Guidelines for Combining Creatine and Coffee

Total body water turnover (5)
  • Maintain Regular Water Intake:
    Hydration is critical when consuming both creatine and coffee. Both can slightly affect your hydration status, with creatine increasing water retention in muscles and coffee having a mild diuretic effect. Aim to consume at least 8-10 glasses of water per day to ensure proper hydration.
  • Drink Water Before and After Workouts:
    Supplementing creatine can increase your muscle's demand for water. As a result, it's beneficial to increase water intake before and after workouts when using creatine..
  • Sip Water Throughout the Day:
    Rather than drinking large quantities of water at once, try to sip water consistently throughout the day. This can help maintain a steady hydration level, which is essential when combining creatine and coffee.
  • Hydrate When Consuming Coffee:
    Drinking a glass of water alongside your coffee can help offset the mild diuretic effect of caffeine and keep your body hydrated.
  • Monitor Your Hydration Status (6):
    Pay attention to signs of dehydration, which can include feelings of thirst, fatigue, dry mouth, and dark, concentrated urine. If you notice these signs, increase your water intake.
  • Consider Hydrating Foods (7):
    Foods with high water content such as fruits and vegetables can also contribute to your daily fluid intake.

    It's important to debunk the myth that combining creatine and coffee necessarily leads to dehydration. Research suggests that the diuretic effect of caffeine is often overestimated, and creatine's water-retaining effect is limited to the muscles. While these supplements can influence your hydration status, dehydration is not a given outcome, particularly when consuming adequate fluids.
Staying Hydrated: Guidelines for Combining Creatine and Coffee
Staying Hydrated: Guidelines for Combining Creatine and Coffee

Can I Take Creatine on an Empty Stomach?

Taking creatine is most effective when consumed with a modest portion of food, as its absorption is enhanced when combined with carbohydrates and protein. The energy derived from these nutrients also optimizes your workout efficiency. Consuming creatine without any food could potentially lead to unpleasant symptoms such as stomach discomfort or nausea in some individuals. Many people can comfortably ingest 5-10 grams of creatine monohydrate on an empty stomach, but if you're coupling it with caffeine, it's particularly crucial to consume it with a bit of food to minimize the chance of stomach distress.
  • Author: Oliver Rossi
    Professional Barista and Coffee Expert
    Oliver Rossi is a professional barista and coffee expert with over 10 years of experience in the specialty coffee industry. He has worked in several high-end coffee shops across the United States, perfecting his skills in brewing, espresso-making, and latte art. Oliver is also an experienced writer and a valued contributor to, and popular coffee blogs that showcase the world's best coffee and brewing techniques.

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