Does Creatine Have Caffeine? Everything You Need to Know

Supplements can be confusing, especially when you’re trying to improve your performance in the gym. If you’ve ever wondered, “Does creatine have caffeine?” you’re not alone. Many people associate creatine with energy and assume it must contain caffeine, the natural stimulant found in your daily coffee.

Today, we’ll clear up the confusion about creatine and caffeine, explain how they both work, and go over whether combining the two is a good idea.

You’ll also learn about the benefits and side effects of these supplements and how they can impact your workouts.

What Is Creatine?

Creatine is a naturally occurring compound made from amino acids. It’s stored in your muscles as creatine phosphate, where it helps produce adenosine triphosphate (ATP)—the primary energy source in your body that helps with short bursts of high-intensity activity.

Your body produces some creatine, and you can also get it from foods like red meat and fish or through oral creatine supplements.

However, athletes and fitness enthusiasts often use creatine supplementation to boost muscle mass, strength, and exercise performance. Unlike caffeine, creatine doesn’t stimulate the central nervous system.

Instead, it enhances the energy capacity of your muscle cells, making it one of the most effective sports performance supplements.

What Is Caffeine?

Caffeine is a natural stimulant found in coffee, tea, chocolate, and many pre-workout supplements. It works by blocking adenosine, the chemical that makes you feel sleepy, and stimulating the central nervous system to boost alertness and focus.

In fitness, caffeine is popular for its ergogenic effect, helping to delay fatigue and improve performance during high-intensity exercise.

It’s also known for enhancing cognitive performance, making it a go-to for students and busy professionals. We all know someone (including me) who can’t start their workday without a coffee…

Does Creatine Contain Caffeine?

No, creatine does not contain caffeine. They are completely different substances with distinct purposes.

Creatine supports muscle growth and exercise performance by replenishing energy in your muscles, while caffeine stimulates your brain to help you feel more awake and focused.

The confusion often comes up because both are common ingredients in multi-ingredient supplements or preworkout blends. However, creatine supplements on their own are caffeine-free.

Benefits of Creatine

Increases Muscle Mass

Creatine is one of the most effective supplements for building lean muscle mass. By boosting creatine phosphate stores in your muscles, it allows for faster production of ATP.

Enhances Strength and Power

Studies show that creatine improves muscle strength and power output, making it great for activities like resistance training and high-intensity exercise. This is especially helpful for athletes aiming to improve their exercise performance and hit new PRs.

Speeds Recovery

Creatine helps reduce muscle relaxation time and improve recovery between sets or intense training sessions. This means less downtime and more productive workouts.

Supports Cognitive Performance

Beyond physical benefits, creatine may enhance cognitive processing, especially during sleep deprivation or mental fatigue. It works by supporting energy production in the brain, which can boost focus and decision-making skills.

Helps With Injury Recovery

Research suggests that creatine supplementation may assist in recovery from traumatic brain injury or muscle damage by supporting energy metabolism in affected tissues.

Benefits of Caffeine for Working Out

Boosts Energy and Focus

Caffeine is a natural stimulant that increases alertness and focus by blocking adenosine. This can help you stay mentally sharp and motivated during your workout.

Improves Endurance

Caffeine helps athletes perform longer during endurance sports like running or cycling. It reduces the perception of fatigue, making intense workouts feel more manageable.

Enhances Strength and Performance

Caffeine may also improve muscle strength and physical performance, particularly in high-intensity activities like weightlifting or sprinting. It stimulates the central nervous system, which can increase power output and reaction time.

Fat Burning

Caffeine stimulates metabolism and encourages the use of fat for energy, making it a great supplement for those looking to change their body composition, and lose weight while preserving muscle.

Improves Cognitive Function

In addition to physical benefits, caffeine enhances cognitive performance by improving reaction time, focus, and mental clarity. This is very helpful during complex workouts or competitive sports.

Can You Take Creatine and Caffeine Together?

The short answer is yes, but there’s some debate about how effective the combination is. Let’s break it down.

Potential Benefits of Combining Creatine and Caffeine

1. Improved Athletic Performance:
   • Creatine increases energy availability in your muscles for strength training and anaerobic performance.
   • Caffeine boosts focus, reaction time, and endurance. Together, they might help you push through tough workouts.
2. Enhanced Cognitive Processing:
   • Research, such as the study by McMorris et al. (2006), shows that creatine helps maintain cognitive performance during sleep deprivation, while caffeine is known to sharpen cognitive function and focus.
3. Energy and Strength Synergy:
   • Caffeine provides immediate energy, while creatine builds long-term energy reserves in skeletal muscle. This combination could be useful for activities requiring sustained effort.

How to Mix Creatine and Caffeine Correctly

If you decide to take both, follow these tips:

• Dosage Matters:
  • Stick to the recommended maintenance dose of 3–5 grams of creatine monohydrate per day.
  • Limit caffeine intake to 200–400 mg (about 2–4 cups of coffee) to avoid adverse effects like jitteriness.
• Timing Tips:
  • Take caffeine about 30–60 minutes before workouts for peak effectiveness.
  • Creatine can be taken anytime, but consistency is key—take it daily to saturate your muscles.
• Stay Hydrated:
  • Drink plenty of water to offset caffeine’s diuretic effect and support creatine absorption.

Side Effects of Combining Creatine and Caffeine

When it comes to supplements, understanding potential side effects is just as important as knowing their benefits.

Let’s get into the side effects of creatine supplementation, caffeine ingestion, and the combination of these two popular fitness aids.

Dehydration

Both creatine and caffeine can influence hydration levels. Caffeine’s diuretic effect increases urination, while creatine draws water into your muscle cells. If you’re not drinking enough water, this combination might make you dehydrated, which could negatively impact workout performance and recovery.

To stay hydrated, drink at least 8–10 glasses of water daily, and even more during intense workouts or hot weather.

Digestive Issues

Combining creatine and caffeine might cause stomach discomfort, including bloating, cramping, or nausea. A study by Trexler et al. (2015) noted that some participants experienced digestive discomfort when taking creatine with caffeine, particularly in higher doses or on an empty stomach.

To reduce this, consume creatine and caffeine at different times of the day or with a meal. Opt for caffeine from coffee rather than highly concentrated supplements, which may be gentler on your stomach.

Potential Opposing Effects on Muscle Relaxation

Creatine helps decrease muscle relaxation time, helping with recovery between contractions during workouts. Caffeine, on the other hand, might increase muscle relaxation time, potentially blunting creatine’s effects on muscle cells. While the evidence is mixed, this could impact activities requiring rapid bursts of strength, such as resistance training or sprints.

No Consensus on Long-Term Effects

Research is still inconclusive about the long-term effects of caffeine and creatine combined. Some studies suggest the potential for negative effects, while others find no negative impact. More research is needed to truly figure out whether the combination hinders or enhances physical performance.

Common Questions About Creatine and Caffeine

Does creatine give you energy like coffee?

Not exactly. Creatine boosts energy at the cellular level in muscles, while coffee stimulates the brain for a quick energy spike.

Can caffeine reduce creatine’s effectiveness?

There’s limited evidence that caffeine might blunt some of creatine’s effects, but more research is needed to confirm this.

What’s the ideal dosage for creatine and caffeine?

3–5 grams of creatine daily and up to 400 mg of caffeine for most healthy adults.

Are there any health risks when combining these supplements?

For healthy individuals, combining them is generally safe, but always consult a healthcare provider, especially if you have conditions like high blood pressure.

Does creatine lead to weight gain?

Yes, creatine can cause an increase body weight. This is mainly due to water retention in your muscles, which makes them more hydrated. Over time, it can also lead to weight gain from increased muscle mass as you build strength and size. This weight is not fat, but muscle and water.

Does Creatine Impact the Kidneys?

For healthy individuals, creatine does not harm the kidneys when taken at recommended doses.

However, people with preexisting kidney disease or compromised kidney function should avoid creatine supplementation, as it can elevate creatinine levels—a marker used to assess kidney health—which might complicate medical evaluations.

Wrapping it Up: Should You Mix Creatine and Caffeine?

While creatine supplementation and caffeine each offer unique physical performance benefits, combining them might not always lead to synergistic effects.

If you’re considering mixing caffeine and creatine, be thoughtful of potential negative effects, stay hydrated, and make sure your dosage fits your fitness goals.

At the end of the day, both supplements can support muscle growth, cognitive function, and exercise performance in their own ways.

By understanding how they work, you can make the best choice for your fitness routine.

References

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   Creatine-supplementation reduces sleep need and homeostatic sleep pressure in rats. Journal of Sleep Research, 26(3), 377–385. doi:10.1111/jsr.12523.
   PMID: 28397310; PMCID: PMC5435551. https://pmc.ncbi.nlm.nih.gov/articles/PMC5435551/
2. Cruz, A. J. A. B., Brooks, S. J., Kleinkopf, K., Brush, C. J., Irwin, G. L., Schwartz, M. G., Candow, D. G., & Brown, A. F. (2024).
   Creatine improves total sleep duration following resistance training days versus non-resistance training days among naturally menstruating females. Nutrients, 16(16), 2772. doi:10.3390/nu16162772.
   PMID: 39203908; PMCID: PMC11357324. https://pubmed.ncbi.nlm.nih.gov/39203908/
3. McMorris, T., Harris, R. C., Swain, J., Corbett, J., Collard, K., Dyson, R. J., Dye, L., Hodgson, C., & Draper, N. (2006).
   Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology (Berl), 185(1), 93–103. doi:10.1007/s00213-005-0269-z.
   PMID: 16416332. https://pubmed.ncbi.nlm.nih.gov/16416332/
4. Trexler, E. T., & Smith-Ryan, A. E. (2015).
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   PMID: 26219105. https://pubmed.ncbi.nlm.nih.gov/26219105/
5. Trexler, E. T., Smith-Ryan, A. E., Roelofs, E. J., Hirsch, K. R., Persky, A. M., & Mock, M. G. (2016).
   Effects of coffee and caffeine anhydrous intake during creatine loading. Journal of Strength and Conditioning Research, 30(5), 1438–1446. doi:10.1519/JSC.0000000000001223.
   PMID: 26439785; PMCID: PMC4808512. https://pubmed.ncbi.nlm.nih.gov/26439785/
6. Mabrey, G., Koozehchian, M. S., Newton, A. T., Naderi, A., Forbes, S. C., & Haddad, M. (2024).
   The effect of creatine nitrate and caffeine individually or combined on exercise performance and cognitive function: A randomized, crossover, double-blind, placebo-controlled trial. Nutrients, 16(6), 766. doi:10.3390/nu16060766.
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