Creatine and Caffeine: Do You Need to Separate Your Morning Coffee and Your Creatine Dose
Voice of the Audience
One expert recently noted that putting it in your coffee may negate the effect over a long period of usage. He suggests having caffeine before your workout and Creatine after
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can you take creatine with pre workout that has caffeine in it a buddy told me the caffeine negates the affects or something like that
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My experience with creatine and coffee was that if you have for example IBS or something that you notice sometimes affects your body's hydration levels, don't take creatine and caffeine around the same time. It felt pretty awful. However separating them well, like a couple of hours, made it much better
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This piece is part of our Creatine series built around real audience questions about combining coffee and creatine. For broader context and to see the main analysis and our method, start here.
Deciphering the Disconnect
The morning routine is simple wake up and drink coffee. Creatine advice often says take it every morning to build a habit. Mixing the two seems logical but guidance is conflicting. Some say caffeine cancels creatine or causes stomach issues. Others say the concern is outdated and the combo can even help. That leaves people wondering if their coffee is sabotaging their supplement and performance.
The Concern
- Efficacy: Is caffeine making creatine ineffective and wasting money
- Gastrointestinal distress: Is the coffee plus creatine combo causing cramps, bloating, or discomfort
The Tip
The evidence that caffeine cancels creatine is weak and comes from a single small study. For most people taking them together is fine for performance. If you have a sensitive stomach, separating them can reduce the chance of GI upset.
How the Creators Addressed This
- Jeff Nippard: Debunks the cancellation myth. Notes an old underpowered 1996 paper suggested inhibition but later studies report neutral or synergistic effects. Conclusion do not worry about combining them for performance.
- Jeremy Ethier: Advises against taking creatine with caffeine due to higher likelihood of upset stomach. Focus is comfort rather than performance.
- Renaissance Periodization Dr. Mike Israetel: Does not directly address the interaction. Audience cites external experts who recommend spacing. Users report stomach tightening when combined and relief when spaced apart.
- ATHLEAN X, Dr. Sten Ekberg, Myprotein: Do not cover the topic in video content, but comments show recurring questions about coffee mixing, pre workout caffeine, insomnia, and hot liquids.
Related Raw Comments
- I learned from Darren Candow that the one thing not to mix creatine with is coffee. He said there is mounting research that caffeine and creatine counter act each other. He did say coffee and then maybe an hour and have later creatine
- Surprised even on this channel it was not clearly mentioned that Creatine with Caffeine has a toxic effect on the body
- I am a 70 yo woman taking creatine every morning works great in coffee no taste
- do not add creatine to coffee or anything acidic because acid destroys creatine into creatinine which is dumped out by kidneys
Quick Summary Do This Tonight
Run a simple tolerance test. Tomorrow take creatine with your coffee and note how your stomach feels. The next day separate them coffee first then creatine with water an hour later. Use your own response to decide your routine.
How to Do It A 4 Step Guide to Combining Creatine and Caffeine
- Prioritize your goal: If convenience is king and your stomach is resilient combining is likely fine for performance.
- Convenience method: Mix unflavored creatine monohydrate into warm coffee. Warm liquids dissolve creatine more easily which may reduce GI issues.
- Caution method: If you are sensitive or want to minimize risk drink coffee then wait 30 to 60 minutes and take creatine with plain water.
- Listen to your gut: If you feel discomfort when combining simply separate them. If you feel fine enjoy the convenience.
Common Mistakes & Fixes
- Mistake: Believing caffeine and creatine always cancel each other.
Fix: The supporting science is weak and newer work suggests neutral or synergistic effects. - Mistake: Ignoring stomach pain and blaming creatine alone.
Fix: The combo with caffeine may be the trigger. Space them out to test. - Mistake: Using flavored creatine in coffee.
Fix: Use unflavored creatine monohydrate to avoid sugars, sweeteners, and clashing flavors.
Quick Answers FAQ
Does caffeine make creatine less effective
Most up to date creator analysis says no. One small old study hinted at an issue while several later studies suggest they can coexist or even be synergistic.
Will mixing creatine and coffee hurt my stomach
It might for sensitive users. Some creators and users report higher odds of GI upset when combined. Spacing them often solves it.
Does hot coffee destroy creatine
No. Warm liquids can improve solubility which may help comfort. Use plain unflavored powder.
Should I take them together or separately
For performance it likely does not matter. For comfort it depends on your individual tolerance. When in doubt separate them by 30 to 60 minutes.
Bottom Line
The worry that caffeine cancels creatine is mostly an artifact of old bro science. For most people performance is fine when they are taken together. The real variable is comfort. If the combo bothers your stomach separate them. If not keep your routine simple and consistent.
How this was generated This article synthesizes real audience questions about coffee and creatine with creator explanations and user experiences to give practical guidance for performance and comfort.
Medical Disclaimer The information provided is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions regarding a medical condition, supplements, or lab interpretation. Never disregard professional medical advice or delay seeking it because of something you read here.
