Caffeine + Creatine
Can you take Caffeine and Creatine together?
NoteHuman data
Yes — current evidence suggests normal coffee intake is fine.
What to do. No change needed for normal coffee drinkers. You can take them at different times if you like.
Mechanism
Caffeine may blunt creatine's benefits — or not
A 1996 study found high-dose caffeine cancelled creatine's performance boost; later studies were mixed, and moderate coffee intake does not appear to matter. GI upset is more likely when combining large doses.
Evidence: Human data — Human pharmacokinetic, cohort or case-series data.
- 01Vandenberghe K et al. Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol 1996.
- 02Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 2017.
Timing
A day with Caffeine and Creatine
- 07:00
On waking
no food - 08:00
Breakfast
with meal
Taking more than these two?
Add the rest of your stack and your medications for a complete check.
Buying guide
What to look for on the label
Caffeine
- Coffee or tea counts
- If using pills, pair with L-theanine
Creatine
- Creatine monohydrate (Creapure® or equivalent)
- No need for loading or fancy forms
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