Creatine and caffeine together?

Can you take creatine and caffeine together?

In a recent 2021 study, it was found that combining creatine and caffeine reduces the effectiveness of creatine supplementation [1]. This may be due to the diuretic effects of caffeine, which makes you lose a bit of water weight, while creatine actually aims to increase water weight within the muscles.

So to get the best performance benefits from both creatine and caffeine, it’s best to separate creatine and caffeine supplementation. As an example, you can have caffeine before training and then time your creatine intake after training.

📚 Scientific Reference:
1. Pakulak, Avery, et al. “Effects of creatine and caffeine supplementation during resistance training on body composition, strength, endurance, rating of perceived exertion and fatigue in trained young adults.” Journal of Dietary Supplements (2021): 1-16.