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In my fitness journey, I used to think that creatine and coffee were best taken separately. That was the golden rule for me.
But then, I came across an article that suggested a different approach – it said that combining creatine and coffee could make muscles happy.
I wanted to explore more on this and research further. I was doubtful at first, but I was also curious, so I decided to try it out. Surprisingly, it worked really well! Now, I’ll tell you all about my experience and why it’s a good idea (backed by actual research).
Can You Put Creatine in Coffee?
YES! Combining creatine and coffee is an idea that works well, especially for improving performance in sports. However, it’s not as straightforward as it seems. There are both pros and cons to this blend, along with various approaches that can optimize your mix.
The Science Behind Mixing Creatine and Coffee
Coffee and creatine are known to be helpful for improving sports performance, which fitness lovers already know. Also, PubMed publication supports this idea. However, there’s ongoing discussion about how their combined effects work. For example:
- In 2015, a review revealed that supplements containing both creatine and coffee enhance strength and power performance without any interactions with other drugs.
- Another study from 2017 found that combining creatine and coffee for five days showed no negative effects on power or sprint performance when compared to creatine alone or a placebo.
- A 2023 Healthline study suggests that coffee and creatine enhance power and strength without any negative impact on athletic performance.
So, from these studies, we can say that combining creatine and caffeine seems safe and effective. However, more research is needed to fully understand the details of how creatine and caffeine work together.
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How to Add Creatine to Coffee?
It’s really simple.
Just brew your cup of coffee like you do regularly. Once your coffee is ready, pour it into your cup. While the coffee is still hot, add the measured creatine powder to the cup. A standard serving of creatine is usually around 5 grams.
Use a spoon or stirring stick to mix the creatine into the coffee. Stirring while the coffee is hot can help the creatine dissolve more easily.
Drink it at a pace that allows you to consume the entire creatine content without leaving any residue at the bottom of the cup.
Note: If you find the taste of creatine unpleasant, consider adding sweeteners, creamers, or flavorings to enhance the overall taste of your coffee.
Is It Beneficial to Combine Creatine and Coffee?
Personally, I’ve seen some fantastic benefits from enjoying this combo, and I’ll share them below. If these perks appeal to you, giving this combination a try would be worth it.
Drinking this combo during my workouts has made a big difference. In just 25 days, I saw my muscles getting stronger and bigger. The best part? I didn’t feel tired easily during my exercises. This combo also gives me extra energy for tough sports and gym sessions.
Taking creatine doesn’t just help your muscles; it’s also a brain booster. Research reveals that creatine supplements improve decision-making, memory, and overall brain function. And obviously, when you team up coffee with creatine, it would give your brain an even bigger boost.
Note: Whether you’re an athlete, a gym enthusiast, or someone tackling a demanding job, this combo can be a game-changer for you.
Are There Any Drawbacks to Consuming This Drink?
While I haven’t personally faced any issues with this mix, I came across some drawbacks shared by others. It’s essential to be cautious, especially if you have sensitivities.
Some folks have reported digestive discomfort and nausea when using this combo. However, it seems that these issues occurred mainly when people took high doses or had this drink on an empty stomach – not the best choices, really. Additionally, individuals who are more sensitive sometimes experience stomach upset, bloating, cramps, or diarrhea. So, make sure to adjust the intake based on personal tolerance.
When you mix creatine with coffee, be cautious about dehydration. The caffeine in coffee would make you urinate more, affecting how much creatine your muscles absorb and store. It’s important to stay hydrated to maintain the effectiveness of creatine.
Other Health Problems
Some people have experienced problems like trouble sleeping, jitteriness, anxiety, and a faster heart rate. This tends to happen when you consume excessive caffeine in the combo. These effects can also impact your mood and the quality of your sleep.
Solution – To steer clear of these problems, it’s wise to consult with your doctor before trying this drink mix. Also, stick to the recommended amount and timing, and remember to stay hydrated by drinking plenty of water. Avoid taking creatine or caffeine too close to bedtime to ensure a good night’s sleep.
Practical Tips to Get the Best Results with Creatine and Coffee
After checking out the above mentioned negative reviews, it seems like this drink would not work for everyone. If you’re trying this combo for the first time, keep these factors in mind for optimal results.
- Manage your caffeine intake wisely – Everyone’s body responds differently when it comes to intake caffeine. Some individuals can handle higher caffeine levels, while others faced health issues if they consume excessive amounts. For everyone in good health, Mayo Clinic experts recommend a daily caffeine intake of 400 mg.
- Pick good products – Use pure creatine monohydrate, which is the most effective and well-researched type of creatine. Also, choose organic coffee, preferably freshly ground and brewed, to steer clear of any unwanted stuff like contaminants or additives that could impact how good or strong the mix is.
- Add creatine In decaf coffee – Even though I’m not prone to caffeine sensitivity, I opted for decaf coffee when testing this blend. According to the National Coffee Association, a regular cup contains 95mg of caffeine, while decaf coffee has approximately 2mg. So, for everyone sensitive to caffeine, make the switch to decaf coffee and savor the delightful combination of coffee and creatine.
- Blend thoroughly and consume quickly – Make sure the creatine powder is fully dissolved in the coffee, and drink the mixture promptly to prevent any breakdown or settling of the creatine. You can enhance the taste and texture by adding milk, cream, or sweetener. However, avoid any acidic or carbonated drinks that could affect the creatine.
- Avoid consuming this drink before bed – As mentioned earlier, avoid having this beverage right before getting into bed or just before sleeping, as it would impact your sleep. Instead, try to consume this mix in the morning, early afternoon, or whenever you plan to hit the gym or engage in a workout. Seeking expert advice? As per a report by the National Library of Medicine, refrain from consuming caffeine at least six hours before bedtime to promote better sleep.
- Right Dose and Right Time – Consider the right creatine and coffee amounts based on your weight and fitness goals. In 2016, research suggested a general guideline: aim for 3-6 mg of caffeine and 3-5 grams of creatine per kilogram of body weight daily. You can split this amount into smaller servings throughout the day. I used to have this mix 30-60 minutes before my workout to get the most out of the energy and performance benefits.
In a nutshell! Moderate consumption is perfectly okay
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Combining creatine and coffee can boost your workouts and results when done thoughtfully, taking into account your personal preferences and considerations. However, it’s not a widely adopted solution and doesn’t replace a balanced diet, regular training, and a healthy lifestyle. You have to test cautiously and see what fits you best. I hope you have enjoyed my experience and learned something new and useful.