Dobrila Vignjevic / Getty Images Creatine and caffeine are popular supplements that some people take to enhance exercise, sports, and training performance.1
Creatine is a non-protein amino acid in red meat and seafood, as well as in parts of the human body like skeletal muscle and the brain. Creatine supplements help increase creatine in your muscles, which may improve exercise performance and offer other training benefits.1
Caffeine is a bitter-tasting, naturally occurring central nervous system (CNS) stimulant. It’s often present in coffee, tea, and chocolate, but it’s also used as a supplement to improve athletic performance—especially in endurance sports such as running.23
Research shows that creatine and caffeine can be safely used together. However, there is some controversy regarding combining them. If you’re interested in taking these two supplements together, there are some important considerations and potential side effects to keep in mind.4 Benefits of Creatine
Creatine helps improve muscle mass and aids in exercise and athletic performance. It benefits both athletes and non-athlete exercisers. It may also benefit several health conditions.5 Research suggests that creatine may:56 Enhance physical performance during athletic activities like high-intensity exercise and resistance training
Increase total body mass and lean body mass, which helps build muscles
Support exercise recovery and reduce muscle damage and inflammation Improve cognitive (brain) performance like memory, reduce effects of sleep deprivation, and reduce mental fatigue in athletes Reduce your risk of concussion , or mild traumatic brain injury (mTBI) Improve muscle strength in older adults when taken in combination […]
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