To everyone interested in Compound Coffee and have already explored supplementation with creatine and caffeine (via coffee or clean sugar-free pre-workout), congratulations. It’s safe to say that you are an individual who has done their homework in regards to harnessing supplementation to feel and perform better across every aspect and task in daily life.
Now to those doing deep dives within the world of research, have found how convenient it is to simply put your creatine monohydrate powder into your cup of morning coffee, or are considering adding creatine and/or caffeine to your supplement stack and are currently performing due diligence, these question(s) may arise: Is it better to combine creatine and caffeine together? Will one blunt the ergogenic effects of the other? Do I need to be concerned about timing these supplements throughout the day?
We definitely get these questions a lot and are always happy to break down the science and rationale behind Compound Coffee. The origins of the concerns of combining both creatine and caffeine come from limited research, which was already debunked by 2015 in a study published in the International Journal of Sport Nutrition and Exercise Metabolism. The primary concern tested was whether caffeine blunts the ergogenic effects of creatine due to a pharmacokinetic interaction—essentially, when one supplement affects the absorption, distribution, metabolism, or excretion of another.
So, if you're looking to maximize both the potency and benefits of creatine and caffeine, should you be worried about taking them together? While both supplements offer well-defined and well-documented benefits, some early studies raised inconclusive concerns about caffeine diminishing creatine’s effects. Subsequent research however, including a 2015 review, found no such pharmacokinetic interactions—meaning caffeine does not interfere with how the body processes creatine. Furthermore, studies reinforced that multi-ingredient supplements containing both creatine and caffeine may actually support strength and power performance. Most recently, a December 2024 study published in Nutrients, titled "The Effect of Creatine Nitrate and Caffeine Individually or Combined on Exercise Performance and Cognitive Function," concluded that "Co-ingestion was more effective than caffeine alone in enhancing cognitive performance." It also found that "The co-ingestion of creatine nitrate and caffeine improved cognitive function, particularly in cognitive interference tasks, without altering short-term exercise performance.” In short, the benefits of creatine and caffeine have long been recognized, and the concerns about their combined use blunting creatine’s effects have been repeatedly disproven. In fact, co-ingesting them may enhance cognitive benefits while maintaining physical performance.
Both caffeine and creatine—especially in the forms of black coffee and creatine monohydrate—are widely used, accessible, and safe in moderation. Caffeine is well-known for its ability to enhance endurance performance, improve cognitive function, reduce fatigue, increase energy levels, and support overall metabolic health. Creatine, one of the most well-researched and effective supplements, boosts ATP production, leading to increased muscle strength, power, and endurance. It also supports brain function, enhances memory and cognitive processing, and offers neuroprotective benefits as we age. We strongly believe that a daily cup of coffee combined with creatine supplementation can improve key aspects of daily life—enhancing cognitive performance for work and studies, increasing endurance for movement, and boosting strength through elevated energy levels.
A final point we’d like to emphasize is that, regardless of your goals in or out of the gym, the most critical factor in seeing results from creatine supplementation is consistency. Without a foundation of proper nutrition, training, and sleep, no supplement—creatine, caffeine, or magic beans from Jack and the Beanstalk—can fully deliver the benefits you’re expecting. That’s why we believe consistency is key. With so many coffee lovers and daily drinkers out there, Compound Coffee’s creatine-infused coffee provides an easy way to ensure people never forget their daily creatine intake.
In conclusion, there is substantial research debunking the supposed negative interaction between caffeine and creatine. Current evidence does not support the claim that caffeine negates creatine’s ergogenic effects. In fact, emerging research suggests that co-ingestion may be particularly beneficial for activities requiring both strength and endurance. We will continue to follow new studies closely and remain committed to providing the cleanest and most effective cup of fuel.
Sources:
https://pubmed.ncbi.nlm.nih.gov/26219105/
https://pubmed.ncbi.nlm.nih.gov/38542677/