Find out if drinking coffee with creatine nullifies the effect of the supplement

Trends in the fitness world come and go, and it is not uncommon to notice that certain techniques and modalities fall out of favor in a short period of time. In the opposite sense, creatine is one of the substances that remains firmly recommended by health professionals, with its benefits widely studied and proven.

It improves muscle work capacity when practicing intense exercises; helps control body weight; helps prevent injuries and regulate glucose; and is excellent for post-exercise muscle recovery.

Furthermore, it contributes to healthy aging, promotes adequate metabolic function (the balance between energy entering and leaving the body), preventing problems such as overweight and hormonal imbalances.

However, recently, the relationship between creatine and coffee was put to the test, with information spreading that the combination can reduce the absorption and effect of the supplement.

Although caffeine really hinders the absorption of several nutrients — such as iron —, with creatine, this is not the case. The hypothesis that caffeine reduces the effects of creatine is still being studied, but, so far, it does not seem to have any support. Mixing creatine and caffeine, in fact, can even result in benefits, such as increasing power and strength.

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The theory that caffeine reduces the effects of creatine was justified because both supposedly promote opposite effects on sarcoplasmic calcium kinetics and muscle relaxation time. There are those who argue that while caffeine promotes diuresis, which generates fluid elimination, creatine acts by increasing intramuscular fluid retention.

However, several studies show that the concomitant consumption of these substances does not seem to have a negative effect on performance and may even help to promote increased power and strength.

The appropriate way to consume creatine is to prioritize, firstly, a regular frequency, with daily intake. It is also worth ingesting it with a source of carbohydrate, which can help with absorption, as insulin stimulation will help with this.

Before consuming these substances together or separately, firstly, it is essential to have guidance on how to use them. Remembering that the recommended amount of creatine usually varies from 3g to 5g for women and men, respectively.

If you have received a professional recommendation to use creatine, know that there is no problem in ingesting it with good old coffee.