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Does Caffeine Block Creatine?

How Get The Most Out of Creatine

One of the most persistent questions around creatine is whether caffeine blocks it's absorption. Back in the early days, creatine was a common addition to many a lifters coffee, but today many avoid doing this to avoid mixing creatine and caffeine. What gives? Is there anything to avoiding two of the most scientifically back performance enhancers?

Well, there is something to it. One thing. The current fear over not mixing creatine and caffiene comes from one study in particular. As is often the case, wide circulation of this side study hit the mainstream and the rest is history. Caffeine blocks creatine became the common knowledge.

All studies however are not created equal. In general, particularly when looking for reliable studies on nutrition one should look for peer reviewed meta analysis whenever possible or at the very least double blind randomized trials.

Not all scientific studies are created equally.

In the case of creatine and caffeine, we do have far more studies available, and they have not all reached the same conclusion. There are multiple studies performed since that have demonstrated creatine and caffeine taken in conjunction improves athletic performance.

Not only that, but the very first studies demonstrating creative's effectiveness in the first place used tea and coffee as the delivery medium. If creatine was blocked by caffeine, we would have never learned of it's benefits from these studies.

There is in fact one major benefit to adding creatine to a caffeinated beverage like coffee. Creatine's soluability increases is warm solutions. In that regard coffee is an excellent medium to take creatine.

Keep in mind that a single dose of creatine will have no discernible impact, it must be taken consistently over about two weeks to even begin to notice a change. Pick whatever means allow you to be consistent or you most certainly will not experience the benefits.

Worrying about whether a tiny amount of creatine, if any, is blocked by caffeine is sweating the small stuff. More often than not, excessive worry and planning around such things is a major distraction from the important things. If you want to worry about something, worry about that. Don’t major in the minors, it’s going to take away energy and focus that could be really helpful applied elsewhere.

Do whatever you need to become consistent.

The most important factor for making creatine supplementation is consistency. As such, if you’re going to add any white crystals into your morning cup of joe pass on the sugar and feel free to add some creatine.