For close to a decade now, creatine has been an essential ingredient in my Bomb Proof Coffee recipe. Some would ask if the caffeine in the coffee would negate the benefits of the creatine as previously thought due to old = and debunked – data. I discussed that issue HERE for those who want to understand where it came from, and why it’s another classic myth that needs to die.
Fast forward to current data, a recent study found not only didn’t caffeine negate the effects of creatine, it actually potentiated the effects. Anecdotally, that’s in line with my experiences and feedback from those using the BPC recipe, but now it’s been supported by the data. This study was done in humans, and looked at useful endpoints such as muscle EMG activity and improvements in torque:
Caffeine Potentiates the Ergogenic Effects of Creatine. JEP online 2017;20(6):66 -77 .
The aim of this study was to determine the effect of caffeine on creatine supplementation on electromyographic activity and torque. Sixteen males were supplemented with caffeine (6 mg·kg-1) and creatine (3 g). They did the knee extension test on the isokinetic dynamometer while electromyographic activity was monitored.
The caffeine group achieved 4.57% increase in EMG activity and 4.25% increase in torque. The creatine group achieved a 17 .07% decrease in the EMG activity and a 3.45% increase in torque. The caffeine and creatine group achieved a 3.07% increase in EMG activity and a 5.79% increase in torque.
The findings indicate that the consumption of caffeine at 6 mg ·kg-1 in association with 3 g of creatine for 7 d ays generated a significant improvement in performance, increased the production of torque, and improved the EMG muscle activity.
Thus, it is more than reasonable to conclude that caffeine potentiates the effects of creatine during a physical exercise.
Will Brink is the owner of the Brinkzone Blog. Will has over 30 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He’s also been published in peer reviewed journals.
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Not surprised to see this as anecdotally have experienced benefits of creatine supplementation while drinking coffee but interesting to see it may actually help. Have you run across any studies as to the effect, if any, on creatine supplementation with levels of creatinine in the blood as this test has become standard for diagnosing( effectively or not) lower kidney function or kidney disease?
thank you will, i realy wanted to know this, i been taking rich pinpiana creatine #10 verry good also, thank you my brother, you are a great man, gino.
I have a lot of your articles on Creatine.
But I don’t remember if you ever recommend any brands of CM . Would you say that all CM brands are equal ?
I have mentioned many times in articles and vids: I use and recommend German sourced CreaPure.
Thanks for the advice and reference to the study. I weigh 81 kg. That would require about 243 mg of caffeine. I can manage that level of caffeine.
I also beetroot juice as my source of nitric oxide as a vasodilator. I would appreciate your thoughts on the impact of caffeine combined with beetroot juice. The studies on beetroot juice indicate the maximum vasodilation occurring about 2 hours after consuming.
Not seen studies combining them. There are several articles about beetroot juice on this site by Monica M if interested, that will turn up on a search.