Combining Creatine and Caffeine for Optimal Performance

Introduction to Supplements

The British Journal of Sports Medicine recommends completing a creatine loading phase first, then adding acute caffeine supplementation before exercise for optimal results 1

The American College of Sports Medicine suggests a loading dose of 20 g/day divided into four equal doses for 5-7 days, followed by a maintenance dose of 3-5 g/day as a single dose thereafter 1, 2
Consuming creatine with ~50 g of mixed protein and carbohydrate can enhance muscle uptake via insulin stimulation, according to the British Journal of Sports Medicine 1, 2
The expected effect of creatine supplementation is a 1-2 kg body mass increase due to intracellular water retention, as reported by the British Journal of Sports Medicine 1, 2

The optimal timing for caffeine supplementation is 3-6 mg/kg body weight taken approximately 60 minutes before exercise, after completing the creatine loading phase, as recommended by the British Journal of Sports Medicine 1
An alternative lower-dose approach is to take <3 mg/kg before exercise and at half-time with a carbohydrate source, according to the British Journal of Sports Medicine 1
The American Heart Association suggests limiting caffeine intake to <300 mg/day in patients with hypertension, as reported in Circulation 3, 4, 5

The American College of Cardiology recommends avoiding caffeine in patients with uncontrolled hypertension, as it can cause acute blood pressure increases, as reported in Circulation and the Journal of the American College of Cardiology 3, 4, 5
High caffeine doses can cause anxiety, nausea, insomnia, tremors, tachycardia, and arrhythmias, according to the British Journal of Sports Medicine 1

Creatine supplementation can improve high-intensity repeated sprint performance, enhance training capacity, increase muscle strength and power, and support brain function, as reported by the British Journal of Sports Medicine 1
Caffeine supplementation can reduce perception of fatigue, enhance endurance, improve repeated sprint performance, skill execution, and cognitive function, according to the British Journal of Sports Medicine 1

If a patient taking creatine develops evidence of renal dysfunction, it is necessary to discontinue this supplement, as recommended by The Lancet Neurology 6