Coffee and creatine are two of the most popular and widely consumed substances amongst athletes and bodybuilders. But can they be mixed safely together?
Creatine is a naturally occurring organic acid found in muscle cells. It is also found in foods such as meat and fish. Creatine helps to generate ATP (adenosine triphosphate), which is the main source of energy for muscle contraction. It has been proven to increase strength, improve endurance, and boost muscle growth. However, it can also be supplemented for even more drastic effects.
Coffee, on the other hand, is derived from the roasted and ground beans of the Coffea plant. It contains caffeine, which is a stimulant that can increase alertness, improve focus, and boost energy levels. It is often used by athletes and bodybuilders as a pre-workout supplement, to increase energy and focus.
So can you mix these two substances together? The answer may surprise you. According to research, creatine does not interact well with caffeine. This means that consuming them together can decrease the effectiveness of both substances. Caffeine can reduce the absorption of creatine, which makes it less effective. Moreover, consuming them together can cause digestive upset and other unwanted side effects.
Therefore, it is recommended to keep a safe time interval between consuming coffee and taking creatine. Consuming coffee first, then waiting at least an hour before taking creatine, could help minimise any potential risks. This will ensure that the body has adequate time to absorb both the caffeine and the creatine.
If you are already supplementing with creatine and want to drink coffee as well, talk to your doctor or nutritionist to find out the safest way to do so. They may recommend taking it two or three hours after drinking coffee. Additionally, they may suggest drinking water, as hydration is essential for creatine to be absorbed correctly.
Nutrition
Adequate nutrition is essential for optimal results when supplementing with creatine. Eating a balanced diet high in lean proteins, essential fats, fruits, vegetables, and healthy carbohydrates is key. It is advised to get protein from natural sources, such as lean meats, fish, eggs, and legumes. Essential fats can be obtained from nuts, seeds, and oils, while healthy carbohydrates can come from whole grains, legumes, and starchy vegetables.
Consuming enough carbohydrates is especially important for creatine absorption. It is suggested to maintain at least 150-200 grams of carbohydrates per day when supplementing with creatine. Without adequate carbohydrates, creatine can remain in the bloodstream instead of entering the muscle cells.
Additionally, it is recommended to consume at least one gram of protein per pound of bodyweight while supplementing with creatine. This helps the body to absorb the creatine and ensure that it is used efficiently.
Creatine Dosage
Creatine dosage depends on the manufacturer, product, and form. The most common forms used by athletes and bodybuilders are creatine monohydrate, creatine ethyl esther, and creatine nitrate. The suggested dosage for creatine monohydrate is 3 to 5 grams per day, while it is 2 to 3 grams per day for creatine ethyl esther and creatine nitrate.
When it comes to taking creatine, it is best to start with a low dosage and increase it gradually. This will help the body become accustomed to the supplement and make it more effective. Also, it is recommended to split the dosage over several meals throughout the day. This helps the body to process and utilise the creatine efficiently.
Cycling Creatine
Creatine is best taken in cycles. Cycling refers to taking creatine for a period of four to six weeks, followed by two or three weeks off. Taking a break gives the body a chance to rest and re-establish its own body’s creatine levels. After the break, you can then begin a new cycle again.
During the cycle, it is important to keep hydrated. Drinking plenty of water helps to ensure that the creatine is being absorbed correctly. In addition, it is important to take a multivitamin and consume a balanced diet, as these are essential for optimal results.
Side Effects
If used correctly, creatine is considered to be safe and does not cause any serious side effects. However, some people may experience bloating and stomach discomfort when taking it. This is usually due to dehydration, as creatine attracts water to the muscles. It is, therefore, important to stay hydrated while supplementing with creatine to prevent such side effects.
In rare cases, some people may experience muscle cramps, nausea, and diarrhea. However, these side effects are usually caused by overconsumption and high doses of creatine. It is best to take the recommended dose and spread it out over several meals to avoid any potential risks.
Conclusion
Although creatine and coffee can both be beneficial when taken separately, consuming them together can be risky. When supplementing with creatine, it is best to keep at least an hour of separation between drinking coffee and taking creatine. Additionally, adequate nutrition and hydration are essential for creatine to work effectively. Finally, it is important to take creatine in cycles for optimal results, and to avoid any potential side effects.
