Caffeine and creatine are two of the most extensively researched ingredients in sports nutrition. Some gym myths caution ambitious lifters against combining them, but a new study published in theEuropean Journal of Sports Science suggests there’s a potential for greater workout performance in the mix.
Although a single 6 mg per kg of body weight dose of caffeine increased endurance output on a stationary bike, subjects who’s been supplementing with 0.3 grams of creatine monohydrate per kg of body weight per day for 5 days increased performance to a greater degree than when creatine was used without caffeine.
For this study, a 175 pound guy would have consumed 23.7 grams of creatine per day. A general recommendation for creatine loading is to take 5 gram (one teaspoon) doses at each of your 3 main meals and before bed. That 20 gram amount is roughly similar to what this study suggests. On the other hand, 474 mg of caffeine may be outside your comfort zone. Caffeine tolerance is best assessed with a much smaller dose.