Can You Put Creatine in Coffee? Here’s What the Science Says

Can you put creatine in coffee? What are the benefits of creatine and coffee? 

Yes, you can put creatine in coffee. Many people mix creatine monohydrate in coffee as a convenient way to get the stimulating effects of caffeine while enhancing muscle performance and cognitive function, especially before a morning workout.* Creatine is stable for short periods of time in hot, freshly brewed coffee, so adding it to a morning cup is unlikely to change the structure of the creatine molecule before you drink your coffee. 

Current research suggests that mixing creatine monohydrate into coffee does not reduce creatine’s effectiveness. Earlier concerns came from small studies examining whether caffeine might interfere with some of creatine’s performance benefits, particularly related to muscle relaxation between contractions and high-intensity exercise output. However, more recent evidence indicates that caffeine and creatine can still be used together effectively, and many athletes regularly combine them in pre-workout routines. The most important factor for creatine benefits is consistent daily intake, rather than whether it is taken with coffee or another beverage. 

Will caffeine cancel out creatine’s benefits? The creatine and coffee myth 

The concern about caffeine reducing creatine’s benefits largely traces back to a single study in 1996, which reported that caffeine appeared to counteract creatine’s effect on muscle relaxation time during repeated contractions. Researchers observed at the time that creatine shortened muscle relaxation time, while caffeine lengthened it, leading to the theory that caffeine could blunt some high-intensity performance benefits of creatine.1 

The study, however, used relatively high caffeine dosing (5 mg per kilogram of body weight per day). That’s about 340 mg of caffeine for a 150-pound person. For comparison, a cup of coffee has about 95 mg of caffeine. Several newer analyses report little evidence that normal caffeine consumption interacts with the efficacy of creatine. Research reviews indicate that negative performance output is often associated with gastrointestinal discomfort from the high caffeine intake rather than impaired creatine absorption or storage.2 

Can you put creatine in hot coffee? 

If you like your coffee hot, you may be wondering if the temperature of your coffee may break down or destroy the creatine molecule before you drink it. In a laboratory setting, creatine monohydrate may degrade if left in a liquid solution at extremely hot temperatures (i.e., hotter than is safe to drink) over an extended period of time.3 

What that means, however, is that coffee, when served at normal temperatures that are safe to drink (at or below 150 °F), does not interfere with creatine’s structure in the time that it takes to drink a cup of coffee. In short, no, hot coffee does not destroy creatine. 

How long after taking creatine can you drink coffee? 

You do not need to wait a specific amount of time after taking creatine to drink coffee. It is generally safe to consume coffee and creatine together, although individuals with sensitive stomachs may prefer spacing them apart to reduce the chance of digestive discomfort. 

Does creatine dissolve in coffee? Choosing a creatine that mixes well 

The main consideration for mixing creatine and coffee is texture. Some creatine powders are not finely milled and may not dissolve fully, leaving a gritty (but harmless) residue at the bottom of your mug. For best results, choose a micronized form of creatine monohydrate for superior dissolvability in hot or cold liquids like hot or iced coffee. 

How to mix creatine in coffee the right way 

For best results, mix 5 g creatine with at least 8 ounces of coffee (hot or cold). For an optimal impact on muscle strength, drink creatine with coffee at least 30-90 minutes before or after a workout. With any supplement, consistency is key. Creatine works best if taken as directed daily, with or without coffee. 

Who benefits most from daily creatine?  

Creatine supplementation tends to benefit athletes, strength trainers, and people performing high-intensity exercise the most, because creatine helps support muscle strength and cognitive performance in the gym.*  Older adults may benefit from creatine because it helps maintain muscle mass throughout the aging process, especially when combined with resistance training.* 

Women may benefit from creatine supplementation across different life stages, including perimenopause and post menopause, because of creatine’s benefits for cellular energy, maintaining bone density and lean muscle mass, and supporting cognitive health.* Take 5 Daily has additional information on the benefits of creatine for perimenopausal women. Because creatine is primarily found in animal-based foods, individuals who follow a vegetarian or vegan diet often have lower creatine stores and may benefit from daily supplemental creatine. 

What’s the best form of creatine to mix with coffee? 

Creatine monohydrate is considered the “gold standard” among creatine supplements because it is the most extensively studied form of creatine, with strong evidence supporting its safety, effectiveness, and ability to increase muscle creatine stores. It is also widely available, cost-effective, and consistently shown to enhance strength, power, exercise performance, and promote lean body mass when paired with training.*