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Can You Put Creatine In Coffee? (Safety Tips)

Getting out of bed at 5 am to hit the gym can be tough.

So, to boost your gains and your energy, why not try throwing creatine into your coffee?

Not so fast!

Before trying to mix two substances, it’s always best to do research. Lucky for you, I’ve done just that.

So, can you put creatine in coffee?

Let’s find out in this handy guide!

Can You Mix Creatine With Coffee?

Long story short, you can mix creatine with coffee. However, you do need to keep a couple of things in mind.

Creatine is a supplement that, like caffeine, increases muscle mass, strength, and endurance during a workout.

Plenty of research shows the benefits of caffeine and creatine when consumed separately.

But what about mixing?

The good news is that, to date, there aren’t any proven adverse effects of mixing creatine and caffeine. In fact, they may actually complement each other.

Creatine gives your muscles more stamina, while caffeine gives you more energy.

Another perk of adding creatine to coffee is that creatine is flavorless. So it doesn’t affect your coffee’s taste.

Just remember that, as with most things, the key here is moderation.

When you consume too much creatine, you can run into unpleasant issues such as dehydration and digestive discomfort.

Similarly, caffeine can make you nauseous or give you headaches or acid reflux if consumed in large quantities.

Just watch how much you consume, however, and you should be just fine.

Creatine in Coffee: Pros and Cons

If you’re thinking of putting creatine in coffee, it pays to look at the pros and cons first.

That way, you know exactly what you’re getting into.

Let’s break it down a bit more.

Pros of Adding Creatine to Coffee

woman holding cup of coffee

In terms of the benefits of adding creatine to coffee, there are actually quite a few. Most of them have to do with working out.

Boosts Strength and Endurance

One of the biggest benefits of putting creatine in coffee is that it may help increase muscle strength and endurance.

You see, caffeine and creatine increase the phosphocreatine present in the muscles.

This helps energy build up faster, giving you a power boost when you’re working out.

Reduces the Risk of Neurological Disease

Phosphocreatine isn’t just a muscle enhancer. This is also a chemical that’s responsible for keeping you healthy in your old age!

Many neurological diseases like Alzheimer’s develop due to a lack of phosphocreatine. When you mix caffeine with creatine, you restore the body’s phosphocreatine levels.

As a result, you may help prevent getting these neurological diseases when you’re older.

Helps Reduce Fatigue

Another benefit of adding creatine to coffee is that it may give you an ergogenic aid. This basically means that you get fatigued at a slower rate.

If you spend a lot of time working out in the gym, this can be particularly useful. It allows you to work harder and longer, pushing your limits.

Increases Alertness

This combination may also help increase alertness, which makes it a great pre-workout supplement.

Both creatine and caffeine consumption prevents adenosine from binding to receptors in the brain. This reaction causes a sense of alertness, making you feel more awake for your workout.

Even if you’re not working out, that sense of alertness can be a great way to combat a case of Mondays.

Boosts Dopamine

Finally, this mix may also reduce the risk of diseases like Parkinson’s. That’s because both chemicals reduce the chances of declining dopamine in the brain.

Additionally, that extra dopamine boost can just make you feel happier.

Cons of Adding Creatine to Coffee

woman holding coffee

Despite many benefits to mixing creatine with coffee, there are some downsides, too.

Let’s take a closer look at a couple of them.

Disrupted Sleep

You might find you don’t sleep as well if you mix caffeine and creatine.

Since caffeine is a stimulant, it can disrupt your sleep patterns if you drink it close to bedtime.

On top of that, creatine gives you a sense of alertness. As a result, it can also make you feel wired when it’s time to go to bed.

TIP
If you’re going to add creatine to coffee, try to avoid doing so at night. Otherwise, you may be in for a lot of tossing and turning!

Dehydration

Some scientists believe caffeine mixed with creatine can lead to dehydration.

So, you might want to drink more water after consuming this mix.

Experts recommend that you consume half your body weight in ounces of water a day.

So, let’s say you weigh 110 pounds. In that case, you’d need to drink 55 ounces of water a day.

BOTTOM LINE
Drink water along with your coffee with creatine to keep yourself hydrated.

Stomach Pain

Another potential issue is stomach pain. Creatine and caffeine intake can increase the rate food moves through the body. That can lead to an upset tummy or more trips to the bathroom.

Caffeine is actually a natural diuretic, which means you’ll find yourself in the bathroom more often when you drink coffee. Additionally, it can sometimes give people a case of the runs!

Similarly, creatine acts as a diuretic too. So, when you mix the two together, you can wind up with an unpleasant situation on your hands.

TIP
If you have some kind of health condition (or even if you don’t), it’s better to check with your doctor before taking oral creatine supplementation.

How Much Creatine Can You Add to Coffee?

According to official data, you shouldn’t have more than 3 to 5mg of creatine a day.

That’s about one scoop of creatine powder.

As for caffeine, the recommended daily intake is about 400mg per day. To put that into perspective, a cup of coffee typically contains about 95mg of caffeine.

So, you shouldn’t have more than four cups of coffee per day.

BOTTOM LINE
You should only add creatine to one cup of coffee a day. Otherwise, you may find that you’ve had too much of a good thing.

Best Way to Add Creatine to Coffee

creatine powder

There’s no right or wrong way to add creatine to coffee. Whatever works for you is just fine.

However, that’s not to say I don’t have an opinion!

Creatine is actually flavorless. So, you can just add it to your black coffee.

But, in my humble onion, the best way to go about this is to make a mocha frappuccino. The result is like a caffeinated pre-workout smoothie.

For this recipe, you’ll need:

  • 1 tablespoon of creatine powder
  • 1 tablespoon instant espresso
  • 1 teaspoon of vanilla extract
  • 1 tablespoon naked chocolate whey
  • ½ frozen banana
  • 1 cup of unsweetened almond milk

Once you’ve gathered your ingredients, you’re ready to get to work!

Just follow these steps to make a tasty beverage:

  1. Chop the frozen banana into small chunks.
  2. Add all the ingredients to a blender.
  3. Blend at high speed until the mixture becomes smooth.
  4. Pour into a cup and enjoy!

You can also top the drink with whipped cream and chocolate syrup if you like. Technically that’s not sports nutrition because of sugary stuff, but who’s judging?

PRO TIP
Another way to boost muscle growth and athletic performance is protein coffee or Proffee. Proffee is a mix of liquid protein (or protein powder) and coffee, and you can easily make it at home. You can add some creatine to it if you want an additional kick, but it’s also good on its own.

The Best Time to Take Creatine and Coffee

Now that you know how to add creatine to coffee let’s talk about when to do so. 

The most important thing to know here is that it’s best not to consume the mix at bedtime. Otherwise, you might find it hard to sleep.

If you’re going to drink this concoction, it’s better to take it in the morning. That way, you can take advantage of the energy and alertness it provides.

On top of that, it’s not a bad idea to consume it before a workout. Creatine supplementation can enhance exercise performance.

Just remember that if you do so, you’ll need to drink extra water. Otherwise, you may find yourself in a pickle with dehydration!

Conclusion 

So, can you add a creatine supplement to coffee?

In short, yes.

In general, adding creatine to coffee can be a great way to boost a workout. Plus, you may feel more alert and have more energy.

Just remember that too much of a good thing can wind up being a bad thing. Consume this mix in moderation, however, and you should be just fine.

Not sure if coffee and workouts should go together at all? Check out our guide to taking coffee after a workout and find out all you need to know about combining caffeine and exercise.

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Jessica Ruth Lee Fleming
Jessica is a seasoned caffeine-addict who spent 3 years behind the bar. Her early coffee days took her from the commercial Starbucks scene in urban DC all the way to helping launch a craft coffee shop in California. Today she prefers sharing her years of coffee capers through media, although you’ll find she does it with a trusty cup of coffee by her side.