So, Should I Put Creatine In Coffee?
Does creatine in coffee make any sense?
The only reason you should be putting creatine in your coffee is for convenience. There are no other benefits to taking creatine with coffee.
Creatine and coffee have their benefits for exercise, however, there is no sensible reason to combine them (other than convenience).
How To Take Creatine
How should I take my creatine? A commonly asked question before beginning with a creatine supplement.
First, let us consider the forms creatine supplements come in.
Most commonly, creatine comes in powder or pill form. Depending on which factors you consider the most important, pills or powders might make more sense for you.
To solve this dilemma of which form of creatine would be best for you, click here.
Now, let us consider when to take creatine. To be frank, the time of day you take your supplement does not matter a whole lot.
More importantly, you should remain consistent with your supplementation; avoid missing days.
If you are looking for the optimal time to take creatine, some studies suggest that taking creatine before a workout yields the best results. However, sed studies are inconclusive.
Finally, let us consider what to take creatine with. Ideally, creatine is consumed alongside some form of carbohydrate or protein (or both). When combined with carbs, creatine absorption improves.
Creatine & Hydration
Even though creatine may not directly impact urination, it should.
This is because it is necessary to stay hydrated while on creatine. When taking creatine, the muscles hold more water.
Since the muscles use more water, less is available for the rest of the body. This is why drinking plenty of water (on creatine especially) is necessary.
The most common side effect of insufficient water intake is cramping, although more severe problems (i.e., kidney issues) may occur.
Drinking coffee while taking creatine makes experiencing these side effects even more likely since it is a diuretic. Avoid these side effects with adequate hydration.
Are There Benefits To Taking Creatine In Coffee?
Yes, taking creatine in coffee is convenient. However, the benefits end there.
That being true, there are not many reasons not to take creatine in coffee since there are not any clear drawbacks.
At the end of the day, if it is easier for you to add your creatine into your morning cup of coffee than any alternative, that is perfectly fine.
All I would say is to make sure you are drinking plenty of water due to the effects of both the creatine and the coffee.
Creatine In Coffee: About Creatine
What Is Creatine?
Creatine is a non-essential amino acid produced naturally by humans. The overwhelming majority of creatine exists within the skeletal muscles.
Creatine plays a key role in ATP synthesis. ATP generates the chemical reaction necessary for energy within muscles.
An increase in creatine stores within muscle cells allows for increased muscular capacity, which is the primary reason it is used as a supplement.
Weightlifters and athletes use creatine supplements commonly.
Creatine can be obtained in relatively small amounts from meats, fish, and other dietary sources.
Scientifically Proven Benefits of Creatine
Is Creatine Safe?
Overwhelming amounts of data collected over the decades conclude that, for the average and healthy adult, creatine is safe.
Creatine is often put into a similar conversation as steroids. However, this claim could not be further from the truth.
While creatine can improve muscular performance, the similarities pretty much end there.
Creatine is produced naturally by the body and has no adverse health effects.
Considering the statements above, it remains necessary to consult with a doctor before starting any new supplement. Each person is different and may have varying medical conditions.
Creatine In Coffee: Other FAQs
Does Creatine Break A Fast?
Since creatine alone contains 0 calories, it does not break a fast.
However, many creatine’s are flavored or have other ingredients. To learn more about this question, click here.
Can Creatine Expire?
Creatine containers have expiration dates and therefore expire. Although, creatine (powder and pills) tends to remain usable for 1-2 years beyond its expiration date.
To learn more about the shelf life of creatine, click here.
Can Creatine Cause Bloating?
No, creatine does not cause bloating.
This is a common misconception. Yes, creatine may and probably will cause rapid weight gain.
However, this weight is from additional water being held within the muscle cells, not bloating.
To learn more about creatine ‘water weight,’ click here.
Does Creatine Make You Poop?
An appropriate dose of creatine has no effect on the digestive system.
Learn more about this question here.
- National Library of Medicine – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279854/
- My Protein – https://us.myprotein.com/thezone/supplements/creatine-pills-vs-powder-which-better/
- Arnold Palmer Hospital for Children – https://www.arnoldpalmerhospital.com/content-hub/should-i-let-my-teen-use-creatine
- Off-Season Athlete – https://offseasonathlete.com/benefits-of-creatine-for-teen-athletes/
- American Academy of Pediatrics – https://publications.aap.org/pediatrics/article-abstract/108/2/421/63924/Creatine-Use-Among-Young-Athletes?
- USADA – https://www.usada.org/spirit-of-sport/education/athletes-need-know-creatine/
- Mayo Clinic – https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591#:~:text=Creatine
- National Library of Medicine – https://pubmed.ncbi.nlm.nih.gov/18373286/