Athletes commonly use creatine as a performance enhancer to boost stamina and energy, and coffee is also consumed for similar reasons. While athletes may benefit from the extra boost of the combination of the two, routine coffee drinkers will get enough of a kick without adding creatine.
But can you put creatine in coffee?
The simple answer is yes; you can put creatine in coffee. You can add it to your morning cup if you are looking for an extra energy kick during physical activity. Since it is typically a flavorless powder, it can be added easily without interfering with the taste of your coffee.
Creatine vs Caffeine
While creatine and caffeine both have energy-boosting properties, they are chemically different.
Creatine
Creatine is stored as phosphocreatine in our bodies, primarily in our muscles, where it is used for energy. As a phosphate donor, it helps convert adenosine diphosphate (ADP) to adenosine triphosphate (ATP), the basic energy-carrying unit found in the cells of all living things that powers muscle contractions and a variety of other metabolic processes. Creatine works primarily by stimulating the natural production of cellular ATP energy: a non-stimulatory energy-carrying unit that powers muscle contractions and a variety of different bioenergetic reactions.
Caffeine
Caffeine is a psychostimulatory “drug” found naturally in many dietary food sources, such as coffee beans and green tea leaves, that binds to adenosine receptors to block adenosine’s fatigue-promoting effects, resulting in increased mental arousal and focus. Caffeine “hijacks” the body’s fatigue-promoting neurochemical process to promote elevated arousal, alertness, and attention, which is why caffeine is commonly regarded as a “drug despite being a naturally sourced dietary compound.”
What Are the Benefits of Taking Creatine with Your Coffee?
There have been many studies that have investigated the benefits of supplementing creatine. Some benefits of taking creatine with coffee include:
- Increase in muscle mass: It encourages muscle building to assist in lifting more weight and increasing reps for greater strength gains and muscle mass.
- Increase in strength and power: Creatine provides a lot of energy for exercise by increasing the phosphocreatine in the muscles. This assists the cells in rapidly producing more energy in the working muscles, allowing for more power and strength.
- Alertness: Caffeine stimulates the central nervous system by preventing adenosine from binding to receptors in your brain that make you sleepy. This can provide an additional sense of energy to improve a workout.
- Enhanced performance: Creatine and coffee both enhance performance. The combination can improve muscle building, high-intensity training, and overall power and strength.
What Are the Cons of Adding Creatine to Your Coffee?
While creatine and coffee can provide many benefits, too much of either can disrupt normal body functions. There are also a few cons that need to be considered.
- Stomach discomfort: Caffeine can increase peristalsis or the movement of digested food through the intestines. This may cause stomach pain and more frequent bowel movements
- Low-quality sleep: Because caffeine is a stimulant, consuming a caffeinated beverage too close to bedtime can interrupt sleeping patterns, which will subsequently affect exercise performance. It is recommended to stop consuming caffeine at least 6 hours before bedtime.
- Dehydration: Combining caffeine and creatine can cause dehydration in the body, although more research is needed to confirm the data.
How Much Creatine Should You Add to Your Coffee?
The daily recommended caffeine intake is 400 milligrams (mg), and a cup of coffee contains an average of 95 mg. The average recommended daily dose for creatine is 3-5mg a day.
If you drink more than one cup of coffee daily, stick to adding creatine to only one of them, preferably about 45 minutes before your workout.
Tips for Adding Creatine to You Coffee
If you mix creatine and coffee, here are some tips for consuming it more safely and effectively.
- Limit caffeine intake: While sensitivity and side effects to caffeine can vary from person to person, it’s recommended to consume no more than 400 mg daily.
- Try switching to decaf: Try switching to decaf or choosing decaf if you drink coffee and creatine in the late afternoon. It contains significantly less caffeine than regular coffee.
- Avoid caffeine before bed: Try to limit your caffeine and creatine intake to the mornings or early afternoons. Consuming the beverage too close to bedtime can affect your sleep.
- Stay hydrated: Ensure you consume enough water throughout the day, especially when you are active and losing
Conclusion
Adding creatine to your coffee and consuming it in moderate amounts can benefit physical performance, strength, and stamina. While there may be minor side effects, putting creatine in your coffee is an excellent option as a pre-workout supplement for an extra power boost. Although more research is needed on the matter, it is safe to say that you can add creatine to your coffee with minimal risk of side effects.
Featured Image Credit: Eugeniusz Dudzinski, Shutterstock
