Should You Mix Creatine In Coffee? Let's Break It Down

The ritual of drinking coffee is often soothing, but the effects of its caffeine content provide a much-needed perk in the morning. Caffeine is a stimulant, and it's well-researched for its role in increasing alertness and improving athletic performance (more energy translates to working out harder). 

Creatine is another highly researched ergogenic (aka performance-enhancing) aid. But this popular powder is no longer confined to weight rooms and shaker cups. What happens when you combine these two widely used products? Well, there's still some misinformation circulating that caffeine will negate any of creatine's benefits, despite no recent studies indicating that's the case. 

First, let's break down how both creatine and coffee work individually in the body. 

Creatine is both a naturally occurring compound (in animal proteins as well as a compound the body can make from three amino acids: arginine, glycine, and methionine) and a supplemental ingredient. 

It's stored primarily in the muscles (but also in the brain and bones) as phosphocreatine and is used to help generate energy in the form of adenosine triphosphate1 (ATP). This is especially prominent during intense workouts when the body needs energy quickly. And it's this quality that makes it such an effective ergogenic aid (and helps you build muscle, increase strength, and recover faster).*

There's much more research on each of these compounds individually than together. 

One of the first studies looking at their combined use was a highly flawed one published in 19854 that concluded caffeine counteracts the effects of creatine supplements (i.e., it was just a six-day study that included nine men and a high creatine dose). Much more recent research shows that's not the case. 

A 2015 review found that there is no physiological interaction5 between creatine and caffeine (meaning they don't compete against each other for absorption or metabolism). 

In addition, research suggests that taking them together may improve athletic performance (compared to taking both individually), but they may be best for cognition. 

Remember, the brain holds on to some creatine stores as well and taps into them for energy. Emerging research shows creatine alone can improve cognitive performance after a rough night of sleep. A 2024 study published in Nutrients found that taking 5 grams of creatine with 400 milligrams of caffeine daily (about 32 ounces of coffee daily) was more effective than caffeine alone6 in enhancing cognitive performance. 

There's no shortage of creatine powders to choose from. You always want to pick one that's been third-party tested, provides at least 5 grams of creatine monohydrate per serving, and disperses easily in hot and cold liquids. 

mindbodygreen's creatine+ with taurine (an amino acid for even more muscle and brain benefits) fits the bill. Customers (especially women) love this supplement for toning and sculpting their muscles as well as for the sense of focus it provides.*