This can provide you with an additional sense of energy to support your workout. Caffeine stimulates the central nervous system by stopping a chemical called adenosine from binding to receptors in your brain that make you sleepy. In particular, they may help you lift more weight or perform more reps, which encourages muscle hypertrophy (muscle building). Both creatine and caffeine are linked to greater strength gains and muscle mass. This helps your cells quickly produce more energy (ATP) in working muscles, allowing for greater explosive power and strength. It does this by increasing a substance called phosphocreatine in your muscles. Creatine ensures that you have plenty of energy when you’re exercising. Some of their benefits include ( 3, 7, 8, 9): ProsĬaffeine and creatine are both regarded as safe and effective performance enhancers. Here are some of the pros and cons you may want to keep in mind for combining creatine and caffeine. Pros and cons of combining creatine and caffeine However, they may also increase the likelihood of digestive discomfort and risk for dehydration. Together, caffeine and creatine appear to have no negative effects on athletic performance and may even enhance power and strength. a decrease in the body’s ability to produce energy. If not treated quickly, dehydration during sports can lead to an array of issues, such as ( 10, 11): In particular, if you’re not drinking enough water during a workout, you can quickly lose too much body fluid and become dehydrated. On the other hand, creatine can lead to water retention ( 6, 10).Ĭonsidering their opposing effects on hydration, this may negatively affect performance. However, people who usually drink caffeine are less susceptible to its diuretic effects ( 6). Keep in mind that this is largely speculation ( 6).Ĭaffeine may act as a diuretic - a food or beverage that promotes urination - in individuals who consume little to no caffeine on a regular basis. It’s been suggested that the real culprit behind caffeine’s purported effect on creatine may have more to do with your level of hydration than with specific interactions between the two. Though research on the effectiveness of the two ingredients combined is scarce, their individual benefits in sports and athletic performance are widely accepted ( 3, 7, 8, 9). Moreover, they found that multi-ingredient supplements containing both creatine and caffeine may support strength and power performance ( 6).ĭue to conflicting reports of combined caffeine and creatine on athletic performance, more research is needed. Participants taking caffeine and creatine reported greater digestive discomfort, though ( 5).Ī 2015 review of research found no pharmacokinetic interactions - in other words, how the body affects a drug - between caffeine and creatine. Results showed no significant differences in power and sprinting performance among all groups. instant coffee (300 mg caffeine) with creatine (20 grams).
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