creatine and caffeine

Creatine And Caffeine: Can You Take Them Together?


Time to read 4 min

Are you juggling with jars of creatine and caffeine, unsure whether its safe to mix them together? Spoiler alert: you can! But don't chug them down yet. Stick around as we debunk myths and spill the tea (or should we say, coffee?) on mixing creatine and caffeine.

Creatine vs Caffeine: What's the Difference?

Creatine and caffeine are both well-known substances that often find their way into the routines of athletes, bodybuilders, and fitness enthusiasts. While both are popular, they serve very different purposes in the human body.


Creatine is a naturally occurring compound that plays a vital role in the production of energy during short, high-intensity activities. It's commonly used as a supplement to enhance strength, power, and muscle growth. Creatine can be found in foods like red meat and fish or taken as a dietary supplement.


Caffeine, on the other hand, is a stimulant found in coffee, tea, and many energy drinks. It's known for its ability to increase alertness and reduce fatigue. Unlike creatine, caffeine doesn’t directly affect muscle growth or strength, but it can improve performance by increasing focus and energy levels.

Can You Mix Creatine and Caffeine?

The question of whether or not you can mix creatine and caffeine has long been debated. Early research suggested that caffeine might blunt the benefits of creatine, but more recent studies have disproven this idea. It turns out that combining creatine and caffeine may have no negative effects on athletic performance and might even enhance power and strength.

However, it is essential to approach this combination with caution, as individual responses may vary. Consulting with a healthcare or fitness professional to understand your specific needs and goals can be helpful.

Pros and Cons of Mixing Creatine and Caffeine


  1. Enhanced Performance: The combination of creatine and caffeine may boost both strength and endurance, leading to improved overall performance.
  2. Increased Energy Levels: Caffeine's stimulant effects, combined with creatine's ability to support energy production, can lead to a significant increase in energy.
  3. Convenience: For those who regularly use both supplements, mixing them can be a time-saver.


  1. Dehydration: Both substances may increase the likelihood of dehydration, requiring careful monitoring of fluid intake.
  2. Digestive Discomfort: Some individuals may experience stomach upset or other digestive issues when combining these supplements.
  3. Impact On Sleep: Caffeine, especially when taken later in the day, might interfere with sleep patterns.

Best Way to Mix Creatine and Caffeine

When considering the best way to mix creatine and caffeine, it's essential to focus on timing, dosage, and personal tolerance. Start with a lower dose of creatine and caffeine and gradually increase as needed, keeping an eye on any potential side effects. Mixing them in a pre-workout shake might be convenient, but timing around workouts and individual preferences will vary.

Does Caffeine Counteract Creatine?

Historically, there were concerns that caffeine might counteract or blunt the benefits of creatine. However, more recent research has largely dispelled this idea. The combination of creatine and caffeine appears to have no negative effects on athletic performance, and in some cases, it may even enhance power and strength.

The notion that creatine and caffeine counteract was primarily based on older studies and limited data. Contemporary research supports the idea that these substances can be used together effectively without diminishing the effects of creatine on performance.

Is it a good idea to mix creatine with caffeine?

Mixing creatine and caffeine can be a good idea for some individuals, especially those looking to enhance athletic performance, increase energy levels, and improve focus. This combination can provide synergistic effects, potentially boosting both endurance and power.

That the combination may not be suitable for everyone. Some individuals may experience side effects such as dehydration, digestive discomfort, or sleep disruption due to caffeine's stimulant properties. Personal tolerance, underlying health conditions, and fitness goals should be considered before opting for this mix.

Is it safe to take creatine and caffeine?

Yes, taking creatine and caffeine is generally considered safe for most healthy adults when consumed within recommended dosages. Both substances are widely used and researched. It's always a good idea to start with lower dosages and consult with healthcare or fitness professionals to tailor the intake to individual needs.

The Bottom Line

Creatine and caffeine are powerful substances that can enhance athletic performance in different ways. Although they were once thought to be incompatible, modern research supports the idea that they can be combined effectively. The key to success with this mixture is understanding your body, tailoring the approach to your unique needs, and monitoring for potential drawbacks like dehydration or digestive discomfort. Whether used separately or together, both creatine and caffeine offer a lot of potential for those looking to elevate their performance and achieve their fitness goals.

FAQs About Creatine And Caffeine

Can you take creatine with caffeine?

Yes, you can take creatine with caffeine. Many athletes and fitness enthusiasts combine these supplements to enhance energy and performance. It's generally considered safe, but it may be wise to consult a healthcare or fitness professional to ensure the combination suits your individual needs and goals.

Does caffeine affect the effects of creatine?

Current research indicates that caffeine does not negatively affect the effects of creatine. While earlier studies suggested a possible interaction, recent evidence shows that the combination may even enhance athletic performance. Individual experiences may vary, so monitoring how you feel with this combination is essential.

When can I take caffeine after creatine?

There's no specific guideline about when to take caffeine after creatine, as they can generally be taken together. Some prefer to mix them in a pre-workout shake for a synergistic boost in energy and focus. Experimenting with timing, consulting professionals, and paying attention to how your body reacts can help you find the optimal schedule for you.

What should you not mix creatine with?

Creatine is usually safe to mix with various supplements and foods, but caution should be taken with certain medications or health conditions. High doses of caffeine or mixing with diuretics might increase the risk of dehydration. It is advisable to consult with a healthcare provider to ensure that creatine won't interact with any medications you may be taking or specific health concerns you may have.