GAIN MUSCLE

Does Creatine Contain Caffeine?

by Nader Qudimat
Updated June 13, 2023

If there were two ingredients that are most used in supplements, it would be creatine and caffeine. 

Caffeine is one of the widely consumed drugs while creatine is popular in supplements. 

You're asking if creatine contains caffeine...

The answer is no, creatine doesn't contain caffeine.

While they can be combined, these are different ingredients that have different benefits but can both support athletic performance.  

Does Creatine have Caffeine?

Creatine doesn't contain caffeine. 

The truth is, creatine isn't a stimulant like caffeine is so you can take it at night and it won't interfere with sleep. 

While pre-workouts can contain both ingredients, they are both separate ingredients that are not related to each other. 

If you want to boost your performance in the gym, then both creatine and caffeine can support these goals. 

Creatine and caffeine will both improve physical and even mental performance but in different ways. 

Is Creatine a Stimulant?

Creatine doesn't contain caffeine. 

The truth is, creatine isn't a stimulant like caffeine is so you can take it at night and it won't interfere with sleep. 

While pre-workouts can contain both ingredients, they are both separate ingredients that are not related to each other. 

If you want to boost your performance in the gym, then both creatine and caffeine can support these goals. 

Creatine and caffeine will both improve physical and even mental performance but in different ways. [1]

Does Creatine Interfere With Sleep?

Since creatine is not a stimulant nor can it increase energy, it won't keep you awake. 

You can take creatine anytime during the day, even at night. 

To get the most out of creatine, you do need to take at least 5 grams per day

It doesn't matter if you take it before or after your workout, just take it regularly. 

Does Creatine Increases Energy?

Creatine doesn't contain anything that would give you energy. 

It will increase performance in the gym by enhancing ATP production, which is linked to energy but this kind of energy is only used when you're exercising. 

Creatine can also boost mental cognition abilities but it won't increase energy as a traditional stimulant like caffeine would. 

Is Creatine a Stimulant?

No creatine is not a stimulant.

It will not increase heart rate or reduce fatigue and it can be taken anytime in the day or night.

Does Caffeine Reduce the Effects of Creatine?

No caffeine doesn't reduce the effect of creatine. 

The most caffeine can do is act as a diuretic, which can make you urinate more frequently if you're not used to it. 

If you're using caffeine and creatine, then you need to make sure you're staying hydrated especially during your workouts. 

Combining Creatine and Caffeine: Advantages and Disadvantages

When you combine both caffeine and creatine, you'll have two of the most researched ingredients in the supplement industry in your arsenal. 

There are a lot of benefits with very few disadvantages when it comes to combining both

Here are some of the benefits:

  • Enhanced power and strength. Creatine is well-researched for increasing ATP production by enhancing the storage of phosphocreatine in your muscles. By doing this, it'll increase explosive power and strength. [2]
  • Increases muscle mass. Creatine and caffeine can lead to more strength and muscle gains. Both of these ingredients will help you push out more reps and will delay fatigue. [3, 4]
  • More alertness and energy. Since caffeine can reduce adenosine by preventing it from binding to the receptors that make you sleepy, you'll feel more energy in the gym. [5]
  • Ergogenic benefits. Studies and research have shown both creatine and caffeine increase performance by improving muscle building, strength, and performance across the board for high-intensity exercises like sprinting and weightlifting. 

And this leads us to the disadvantages:

  • Dehydration. Creatine increases the need for more water to be consumed and caffeine acts as a diuretic which further increases the need for more water to be consumed. 
  • Digestion issues. Caffeine may increase the frequency of bowel movements as it can increase peristalsis. 
  • May impact sleep. Caffeine needs to be taken before 3 pm or it may remain in your system due to its half-life.  

Both of these ingredients are very beneficial for increasing performance and they should be taken advantage of for improving performance and results for the gym. 

How to Safely Take Caffeine and Creatine

If you decide to use both creatine and caffeine, whether at the same time or at different times, you'll want to follow these tips to make the most out of them. 

For caffeine, you'll want to avoid taking more than 150-400mg per day (2-6mg caffeine per kg or 0.9-2.7mg caffeine per pound).

It takes around 30-60 minutes for it to reach its peak. 

For creatine, take 5 grams per day, anytime. 

Some experts recommend taking a loading phase of 5-7 days where you take around 20-30 grams per day. 

But in my experience, you don't need more than 5 grams per day. 

Follow these tips to avoid any issues:

  • Stay hydrated. Drink water during the day and keep a bottle with you all the time. If your urine is yellow, then you're not hydrated. 
  • Reduce caffeine intake. Don't combine other caffeine sources on the same day as when you consume a pre-workout for your workouts. 
  • Avoid drinking caffeine after 3 pm, ideally, stop drinking caffeine at 12 pm. Caffeine has a long half-life and smaller amounts can remain in your system for up to 12 hours. 

FAQ

Does creatine have caffeine in it?

No, creatine does not contain caffeine.

They are separate substances.

Can I take creatine and caffeine together?

Yes, but the effects can vary based on the individual, and there may be potential risks involved.

Are there supplements that combine creatine and caffeine?

Yes, there are supplements available that combine these two.

However, it's best to consult with a healthcare professional before starting any new supplement regimen. [6]

Does caffeine affect creatine absorption?

High doses of caffeine may affect the performance benefits of creatine, but more research is needed.

Can I combine creatine and caffeine to enhance my workout?

Possibly.

The energy boost from caffeine combined with creatine's muscle endurance benefits could enhance workouts.

However, individual responses can vary, and potential risks should be considered.

Bottom Line

While creatine and caffeine are both useful in their ways, they are different, unrelated substances.

There is no caffeine in creatine.

Understanding this can help you make informed decisions about supplementation for health or performance enhancement.

Both of these compounds are the two most useful and research-backed ingredients in the supplement industry. 

If you're taking both of these ingredients, whether together or separately, you'll be on the right path for workouts. 

While caffeine isn't completely necessary, creatine can still make a world of a difference.

Some people are not responsive to creatine but we recommend trying anyway. 

But always consult with your healthcare professional before using any supplement. 

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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