Two familiar supplements, but not always compatible
Creatine and caffeine are very familiar to practitioners: one side supports strength, muscle recovery; the other side helps stay alert, increase speed and endurance. According to many recent studies, some believe that caffeine can reduce the benefits of createdine, but there are also studies that confirm that the two substances do not interact at all. An overview in 2022 even gave four conflicting conclusions: from no impact to may be a collusion.
We still lack clear evidence to confirm that createine and caffeine are opposite, says Professor Stuart Phillips, an exercise physiologist at McMaster University ( Canada). The more important thing is to take the right dose and listen to your body."
Creatine: Increase strength, improve recovery, but not a medicine
Creatine is the most popular supplement in the high-intensity exercise community. Studies show that createdine helps increase explosive power, improve speed, support muscle recovery and slow down the contraction of muscles due to age.
However, createdine does not help build muscle as many people think. Overdose supplementation also does not bring added benefits, even putting pressure on the kidneys. The current recommended dose is 3 - 5g createdine monohydrate/day.
Meat, fish and cow's milk contain natural created createine, but are not enough to replace athletic supplements.
Caffeine: stimulants help speed up exercise
Caffeine is present in coffee, tea, cocoa and many energy-fortified products. When taken in the right dosage, it can improve muscle strength, sprinting, throwing, jumping, and endurance.
The recommended dose is 3 - 6 mg/kg of body weight. Taking too much exercise does not help you exercise better but can easily cause anxiety, insomnia and stress.
In general, createdine and caffeine are not dangerous when used together. However, with too much caffeine (about 600 mg/day in people weighing 68 kg), combination can affect the ability to eliminate calcium in the muscles, thereby reducing the effectiveness of createdine.
Pregnant women, breastfeeding women, children, adolescents, people with kidney disease or Bipolar disorder should not take createine. Caffeine should also be limited during pregnancy, breastfeeding, and young children.
If you want to combine createine and caffeine, start with a low dose, gradually increasing to a satisfactory level. The most important thing to remember is to consult your doctor before taking it, especially if you have an underlying disease or are taking other medication.
