Creatine and caffeine are two of the most extensively studied and effective ergogenic aids in sports nutrition. Creatine helps your muscles store more energy for explosive work. Caffeine lights up your nervous system, sharpens focus, and reduces fatigue.
Put them together and you’ve got the perfect power stack. ...Right?
Well, maybe. Let’s rewind.
The Study That Started it All
Back in 1996, researchers reported that when participants loaded creatine for 6 days and then added caffeine (about 5 mg/kg), the performance boost disappeared. [1] The theory: caffeine and creatine may have opposing effects on muscle relaxation time, essentially working against each other.
That single study is the origin of the claim that “caffeine cancels creatine.”
But science didn’t stop there.
Exploring Newer Evidence
• Short-term stacking: Some research suggests that combining caffeine with a creatine loading phase can still improve performance, especially in intermittent sprint protocols [4]
• Daily co-ingestion: Multi-week studies with resistance training find mixed results: creatine still does its job, but caffeine doesn’t add much on top of it. At worst, the combo might blunt a narrow adaptation (like quadriceps thickness in one trial)—but strength and endurance gains are still there.
• Systematic reviews: More recent analyses [5] agree: the interaction is inconsistent. Sometimes neutral, sometimes beneficial, rarely outright negative.
So no—caffeine doesn’t make creatine “useless.” The myth is oversimplified.
The Devil’s Advocate Take
If you’re chasing maximum results, here’s the thought experiment:
• Creatine supports high-energy phosphate availability, shortens relaxation time, and works best with daily, consistent intake.
• Caffeine acts on the nervous system, increases alertness, and in some contexts may prolong relaxation time.
So if they’re pulling in opposite directions, why risk any possible interference?
It might be smarter to separate them.
Not because caffeine kills creatine—but because both deserve their own spotlight. Think of it like training two muscle groups on different days: you get more out of each when they’re not competing.
Dosing Strategies
• Creatine: Take 3–5 g daily with a meal or post-workout shake. Consistency > timing.
• Caffeine: Use 3–6 mg/kg about 45–60 minutes before training for peak effect.
• Separation strategy: If you’re in a creatine loading phase or want to be cautious, consider taking creatine with food earlier in the day and saving caffeine for your workout window. A good rule of thumb is to consume caffeine 1-3 hours before or after your creatine dose.
TLDR;
The big picture is clear: creatine works. Caffeine works. Using both works.
But if you’re the type of athlete who likes to squeeze every last ounce of performance from your protocol, separating them might be the smarter play. Not because one “cancels” the other—but because it ensures you’re giving each compound its best shot to deliver.
At True Nutrition, we’ll continue to provide you with the science (and the tools) so you can make an informed decision for yourself.
Sources + Citations
1. Vandenberghe K, Gillis N, Van Leemputte M, Van Hecke P, Vanstapel F, Hespel P.
Caffeine counteracts the ergogenic action of muscle creatine loading.
J Appl Physiol. 1996;80(2):452–7.
DOI: 10.1152/jappl.1996.80.2.452
PubMed: 8929583
PDF: paulogentil.com (full text)
2. Hespel P, Op’t Eijnde B, Van Leemputte M.
Opposite actions of caffeine and creatine on muscle relaxation in humans.
J Appl Physiol. 2002;92(2):513–8.
DOI: 10.1152/japplphysiol.00255.2001
Full text: journals.physiology.org
3. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B.
Effects of coffee and caffeine anhydrous intake during creatine loading.
J Strength Cond Res. 2016;30(6):1780–90.
DOI: 10.1519/JSC.0000000000001270
Free full text: PMC4808512
4. Lee CL, Lin JC, Cheng CF.
Effect of creatine plus caffeine supplements on time to exhaustion.
Eur J Sport Sci. 2011;11(4):273–9.
DOI: 10.1080/17461391.2011.573578
Publisher page: onlinelibrary.wiley.com
5. Elosegui S, de Souza-Junior TP, García-Pinillos F, Latorre-Román P, Haff GG.
Interaction Between Caffeine and Creatine When Used as Concurrent Ergogenic Supplements: A Systematic Review.
Int J Sport Nutr Exerc Metab. 2022;32(4):285–92.
DOI: 10.1123/ijsnem.2021-0307
PubMed: 35016154
6. Marinho AC, Nóbrega SR, da Silva TE, et al.
Caffeine Improves Anaerobic Power Output: A Systematic Review and Meta-analysis of Randomized Controlled Trials.
Int J Sport Nutr Exerc Metab. 2023;33(3):137–45.
DOI: 10.1123/ijsnem.2022-0164
Publisher page: journals.humankinetics.com
7. Grgic J.
Not Another Caffeine Effect on Sports Performance Study.
Sports Med. 2022;52(12):2651–2654.
DOI: 10.1007/s40279-022-01752-5
Free full text: PMC9658326