Caffeine and Creatine Monohydrate just seem right for each other. Mixing the two to get more powerful results is

a popular idea among the gym folk who use these two supplements regularly. Although, it may seem like a

match made in heaven a recent study done shows that you might not get what you are expecting when you use

these two powerhouses together. Using creatine and caffeine together may actually lessen the effects of using

creatine alone. Here is the study that was done on mixing the two.

One study was done recently that combined nine test subjects whose ages ranged from 20 to 23 years. These subjects were split into a control group (creatine alone) and the test group (creatine and caffeine). Both groups were given .05 grams of creatine per kilogram of body weight for six days. This is typically the amount taken

during a normal loading phase. The test group was also given caffeine in the amount of .005 grams/kilogram of bodyweight for the last three days of supplementation only. On the seventh day both groups were tested on

knee extension torque measurements. This was done 24 hours after the last caffeine dose taken.

The two groups were then instructed to take a three week hiatus and asked to switch their supplements. That being

so they could both properly cleanse of any substance. Then the control group (creatine only) became the test

group (creatine and caffeine) and vice versa. The test was then repeated to test the effects on each individual.

Initially the amount of caffeine used (about three strong cups of coffee worth) did not affect the rise in muscular phosphocreatine that usually happens during a loading

phase. Phosphocreatine is the standby energy that your body needs when sudden or extreme force is needed.

Phosphocreatine is then converted into adenosine triphosphate to exert force. The negative effects were felt

AFTER creatine entered the muscles and converted into phosphocreatine.

Caffeine messes with performance by altering the calcium levels that are produced with contracting and relaxing the muscles. The release of calcium in the muscle is a pretty easy job but the hard part is the absorption and caffeine

makes it that much harder. When your ability to properly contract and relax your muscles during your workout

session, your safety and desired results are at risk.

Of course everyone is different in their reaction to caffeine. The important thing to remember is to always listen to what your body is telling you and then to react accordingly. If you feel you may not respond well to a

caffeine and creatine mix feel free to pass. Always consult your physician before taking any supplements or starting a

new workout routine.

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