Creatine and Caffeine: Can You Take Them Together?

Creatine in your pre-workout, espresso on the side. Sounds logical, but you may have heard that caffeine "blocks" creatine. Let's find out if that's actually true.

Where the myth comes from

This idea originates from a single 1996 study (Vandenberghe et al.). The researchers found that caffeine seemed to reduce creatine's effect on muscle relaxation time. One study, one specific measurement, yet it became fitness gospel.

The problem: dozens of studies since then found no negative effect of caffeine on creatine. A 2021 meta-analysis concluded there's no evidence that caffeine diminishes creatine's benefits for strength or muscle building.

What science actually says

Let's look at the facts:

• Creatine works via ATP regeneration. It replenishes your phosphate stores for short explosive efforts.
• Caffeine works via the nervous system. It blocks adenosine receptors, making you more alert.
• They work through completely different mechanisms. There's no direct molecular interaction.

A 2017 study (Trexler et al.) gave athletes both creatine and caffeine before resistance training. Result: both supplements worked as expected. No interference.

When it might matter

Two scenarios to consider:

Hydration: Caffeine is mildly diuretic, creatine pulls water into muscles. In theory, extreme caffeine intake (500mg+) with minimal water could be an issue. In practice: just drink enough water.

Stomach issues: Some people get stomach problems from creatine on an empty stomach. Caffeine can aggravate this. Take them with food if you're sensitive.

How to combine them

If you want to use both:

• Creatine: 3-5 grams daily, timing doesn't matter
• Caffeine: 3-6 mg per kg bodyweight, 30-60 minutes before training
• You don't need to take them together. Creatine with breakfast, caffeine before training works fine

Most pre-workouts contain both anyway. If this was a problem, millions of people wouldn't see results. That's not the case.

The bottom line

The myth that caffeine blocks creatine is based on outdated and limited data. Modern science says: combine freely. Focus on consistency instead — taking your creatine daily makes more difference than when you take it.

Looking for a quality creatine? Check out our comparison of the best creatine supplements.