If you’re a coffee lover wondering, “Can you put creatine in your coffee?”, the good news is that it’s usually safe to do so.
That said, there are a few factors to consider, including the temperature of your coffee and your taste and texture preferences.
This guide explains how creatine and coffee interact and the best way to combine them.
Quick Summary: Can You Put Creatine in Coffee?
- Creatine can usually be mixed with coffee without major issues.
- Caffeine does not appear to completely cancel creatine’s benefits.
- Very hot liquids may slowly degrade creatine if left sitting too long.
- Mixing creatine with coffee may improve convenience and routine consistency.
- Individual tolerance to caffeine and GI sensitivity may affect whether the combination works well.
In This Article:
- Can You Put Creatine in Coffee?
- Does Caffeine Interfere With Creatine?
- Does Hot Coffee Destroy Creatine?
- Are There Benefits to Mixing Creatine With Coffee?
- Potential Downsides of Creatine in Coffee
- What’s the Best Way to Mix Creatine in Coffee?
- When Coffee May Not Be the Best Option
Can You Put Creatine in Coffee?
Yes, creatine can generally be mixed into your coffee. In fact, many people choose to combine the two as part of their daily routine.
That said, a few factors, like the temperature of your coffee and your caffeine intake, can influence how well this combination works.
Why People Combine Creatine with Coffee
If you want to start taking creatine consistently, adding it to a drink that you already consume daily can make it much easier to integrate into your routine. This is why many people choose to mix their creatine into their morning or afternoon coffee.
In addition to convenience, some like the idea of mixing two evidence-based products that have been shown to be effective for improving performance in the gym. *
Does Caffeine Interfere With Creatine?
Research on the effects of combining creatine and caffeinated beverages, like coffee, is limited. Though some study findings suggest that caffeine may interfere with creatine’s exercise performance benefits, results are mixed.
Some Studies Suggest Interference
A 1996 study found that while taking a loading dose of creatine for 6 days boosted performance during resistance exercise, the benefits were lost after the participants added 5 milligrams (mg) of caffeine per kilogram (kg) of body weight during the final three days of the study.
This suggests that drinking and or taking caffeine in high doses can blunt creatine’s effects on sports performance.
Additionally, a 2022 study found that while taking creatine alone increased quad muscle thickness in resistance-trained adults, combining it with caffeine eliminated this benefit.
While these findings show that caffeine may impact how creatine works when it comes to performance and body composition, it’s important to note that these studies were small and had some design flaws.
Results Are Mixed
A 2023 review of 10 studies found that combining creatine and caffeine can sometimes improve exercise performance. When caffeine was taken acutely, about an hour before exercising during a creatine loading phase, 3 of the included studies showed additional performance benefits compared to creatine alone. However, the review found that daily caffeine ingestion during a creatine loading phase didn’t provide additional benefits.
Other studies comparing creatine alone versus creatine combined with caffeine found no difference in exercise outcomes, including exercise performance.
Overall, results are mixed, and it seems that dosing, timing, and individual response likely determine whether caffeine affects creatine’s performance benefits.
Does Hot Coffee Destroy Creatine?
Creatine is relatively heat-stable, but very high temperatures and long exposure times may cause it to degrade.
Heat Stability of Creatine
Creatine is known to be a highly stable compound, with research showing that as a dry powder, it can be held at elevated temperatures of 104°F (40°C ) for several years without degrading.
However, it’s unknown if exposing creatine to hot liquids, like coffee, would cause the compound to break down. A typical cup of hot coffee is between 122°F-140°F (50 °C - 65 °C), which is much hotter than 104°F.
While there’s limited research investigating creatine’s heat stability in hot drinks, heat and acidic environments are known to increase the rate of creatine breakdown, so it’s best to enjoy creatine in cold or warm drinks.
Why Temperature and Time Both Matter
In addition to temperature, how long you take to drink your creatine matters.
When creatine is added to a liquid, like water or coffee, it slowly begins to break down into a waste product called creatinine. However, this process is slow and typically takes several hours, so it’s unlikely to be an issue if you drink it right away.
However, the longer creatine sits, especially in hot or acidic liquids like coffee, the faster this breakdown can occur. Over time, this can reduce its effectiveness.
To avoid this issue, it’s recommended to drink your creatine shortly after mixing it, especially if you’re adding it to hot beverages like coffee.
Are There Benefits to Mixing Creatine With Coffee?
While it is convenient, mixing creatine into coffee hasn’t been shown to offer significant benefits.
Convenience and Routine Building
One of the main reasons why people mix creatine into their coffee is for convenience. Keeping your creatine next to your coffee maker may help you remember to take your creatine more consistently, especially if you already drink coffee every morning.
Research suggests that adding a new health behavior to something you already do regularly, like adding creatine to your morning coffee, can make it much easier to maintain over time.
Combining Morning Supplements
Another benefit of adding creatine to your morning coffee is combining supplements, meaning you can take multiple products at once, which may be more convenient.
Combining products can save time and make it easier to stay consistent with your creatine supplement routine.
Potential Downsides of Creatine in Coffee
Some people may experience digestive discomfort, taste issues, or caffeine sensitivity when combining creatine with coffee.
GI Sensitivity in Some Individuals
Taking creatine and coffee at the same time may upset your stomach, which is a side effect that can negatively impact your performance in the gym.
Some studies found that co-ingestion of caffeine and creatine may cause mild gastrointestinal distress in some people. However, not everyone will experience this side effect, so it’s important to assess how your body reacts to this combination.
Taste and Texture Changes
Mixing certain types of creatine, such as non-micronized creatine, into your coffee can change both its taste and texture. Although creatine is generally considered mild in flavor, some people find it slightly bitter, which may be off-putting when added to coffee.
In addition to taste, creatine can also affect your drink’s texture. This may be especially noticeable in iced coffee, where creatine may not fully dissolve and can leave a gritty consistency. If you’ve ever taken a sip of cold brew or iced matcha after mixing in your creatine and noticed a sand-like texture in your mouth, you’re familiar with this effect.
This is less common with micronized creatine, which dissolves much more easily in liquids than non-micronized forms, but some people may still notice a difference.
High Caffeine Intake Considerations
Some research shows that high caffeine intake, such as consuming 5 mg of caffeine per kg of body weight, may reduce creatine’s performance-enhancing benefits. For a 150-pound person, that translates to roughly 340 mg of caffeine, or about 3.5 cups of coffee.
Though research investigating this potential effect is limited, it’s best to keep your caffeine content moderate when you’re taking creatine.
What’s the Best Way to Mix Creatine in Coffee?
To minimize breakdown and improve texture, keep these tips in mind when adding creatine to coffee:
- Mix creatine into warm, room-temperature, or iced drinks to avoid exposing creatine to high temperatures.
- Drink creatine within a reasonable time after mixing it into coffee and avoid letting it sit in any beverage for extended periods of time.
- Mix your creatine thoroughly to help it dissolve and evenly distribute, especially if you’re adding creatine to room-temperature or cold drinks.
- Consider choosing a micronized creatine to get better solubility, texture, and drinking experience.
Opting for micronized creatine when adding it to your coffee is your best bet, as it dissolves more easily and creates a smoother, more enjoyable drinking experience.
When Coffee May Not Be the Best Option
Though it may work for some, coffee may not be the ideal creatine mixer for people who are sensitive to caffeine or those who are prone to digestive side effects.
Individuals Sensitive to Caffeine
Caffeine sensitivity varies and is based largely on genetics. Some people experience side effects like anxiety, stomach discomfort, and sleeping issues, even with moderate caffeine intake.
If you’re sensitive to caffeine, it’s best to avoid mixing your creatine with caffeinated drinks, like coffee.
Users with GI Sensitivity
Coffee, including decaf coffee, stimulates the urge to poop in around 33% of people. This is due to certain compounds in coffee that stimulate muscle contractions in your colon. Plus, creatine can also cause digestive issues, especially when taken in loading doses.
If you’re using a coffee/creatine combo before the gym, you may want to think twice if coffee usually makes you have to go to the bathroom.
As always, consult with your healthcare provider before starting any new supplement or nutrition program, especially if you are pregnant, nursing, taking medication, or have a medical condition.
Alternative Mixing Options
While coffee is an option, you can also mix creatine into plenty of other beverages. Creatine products, like Micronized Creatine Monohydrate, are commonly recommended to be mixed into water or juice for easy consumption.
You can also mix creatine into protein shakes, which may be a good option for a pre- or post-workout recovery snack.
Creatine and Coffee: Frequently Asked Questions
Mixing & Safety
Can you mix creatine with coffee safely?
Yes, creatine can be safely added to coffee. That said, it’s important to consider factors like your caffeine intake and personal tolerance to determine if this combination works well for you.
Will hot coffee destroy creatine?
Although creatine is generally heat-stable, prolonged exposure to high temperatures can speed up its breakdown.
Effectiveness
Does caffeine interfere with creatine absorption?
No, caffeine isn’t known to interfere with creatine absorption.
Does mixing creatine with coffee affect results?
Although research is mixed, it’s unlikely that coffee or caffeine significantly reduces creatine’s effectiveness.
Practical Use
What’s the best way to mix creatine into coffee?
For best results, mix creatine into warm, cool, or cold coffee and mix thoroughly to help it dissolve. Choose a micronized creatine product for the smoothest mixing experience.
Can you take creatine with iced coffee instead?
Yes, you can. However, keep in mind that creatine takes longer to dissolve in cold drinks and may settle at the bottom of your cup. Micronized creatine dissolves well in colder drinks.
Tolerance & Side Effects
Can creatine and coffee cause stomach upset?
Yes, creatine and coffee can both trigger digestive symptoms in some people, so you should avoid this combo if you’re sensitive.
Should you avoid mixing creatine with caffeine?
While it’s generally okay to mix creatine with caffeine, in larger doses, caffeine may interfere with some of creatine’s benefits.
The Bottom Line on Creatine and Coffee
Mixing creatine with coffee is generally safe and can make it easier for some people to take creatine consistently.
While some studies suggest that high doses of caffeine might reduce certain creatine benefits, the evidence is mixed, and more research is needed.
To get the most out of your supplement, drink your creatine soon after mixing, keep caffeine intake moderate, and monitor your personal tolerance.
If you’re looking for a high-quality creatine monohydrate supplement to add to your morning routine, check out 1st Phorm’s Micronized Creatine Monohydrate or see our guide on creatine’s benefits and potential side effects to learn more.
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
