Here's what I found from a few different sources:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">#6 BALANCE CREATINE WITH CAFFEINE
One study suggests that taking a lot of caffeine (at least three cups of coffee or about 400 mg) with creatine may hamper its performance-enhancing effects.
However, since both agents can increase athletic performance, the best advice is to use trial and error to find out what balance of the two works for you.
If you take creatine primarily for performance enhancement and you find that caffeine interferes with it, then avoid coffee, caffeine supplements and other caffeine sources, including certain soft drinks and cold remedies.
Otherwise, don't worry about it: You'll still get the cell-volumizing effect of creatine, which is equally if not more important to most bodybuilders. Caffeine was not found to interfere with muscle creatine loading. And, obviously, many bodybuilders regularly get a lot of caffeine from ephedrine-caffeine supplements, as well as from dietary sources without any perceived negative effects on the benefits of creatine.
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Creatine And Caffeine
The research regarding caffeine and creatine also deserves some discussion in light of the complicated research findings. When the notable 1996 study was conducted, see study reference below, the researchers actually thought that caffeine ingestion might enhance creatine uptake.
(Darn contradictory if you ask me)
During the 1996 study creatine and phosphocreatine levels increased in both dosage regimens; creatine, and creatine plus caffeine. However, only the creatine group experienced an improvement in muscle strength performance.
In both the 1996 and 2002 studies (43 & 44), caffeine intake was very high for a 3 day period, 5 mg per kg of body weight, about 350 mg per day of caffeine intake.
Creatine aside, in these and other studies, caffeine intake has been shown to increase the muscle resting time during the muscle contraction cycle. Creatine actually decreases the muscle resting time, which is beneficial for strength athletes as this speeds-up the muscle contraction cycle.
During fast repetitive muscle contractions shorting of the muscle resting time from a previous contraction is critical to maximum force output during the next muscle contraction. Also, shortening muscle resting time may increase the number of actin-myosin activation cycles per unit of time and increase total muscle power output.
My general recommendations regarding caffeine consumption for strength athletes is to minimize and avoid caffeine intake during periods of training and competition. Ingest caffeine sparingly, only periodically, for one day at a time, with a few days in between the next ingestion; if you find that you need to consume it at all.
The aforementioned studies measured the effects of a single day of ingesting caffeine (referred to as acute caffeine intake), which did not adversely effect muscle strength performance; however, it did not improve performance significantly.
While we are on this subject, alcohol consumption also undermines your muscle building efforts. It actually interferes with protein synthesis. So during those important training and athletic season periods, it is best to avoid caffeine and alcohol intake. The thrill of competition should give you enough of a high.
As an aside, moderate caffeine use by endurance athletes has been shown to improve their performance significantly in most studies. Although, keep in mind that caffeine misuse and over consumption is counter productive.
Additionally, some sports governing organizations have limits on the levels of caffeine permitted. Check with your organization to make sure you don't get disqualified from being a caffeine drinker.
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<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Caffeine and Creatine Supplementation
Although caffeine has been shown to increase endurance time, further research shows it may actually blunt the effect of creatine, a popular and well-researched compound known for its consistent ergogenic effects. In a study evaluating the effect of pre-exercise caffeine ingestion on both creatine stores and high-intensity exercise performance, caffeine totally counteracted any effects of creatine supplementation.
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(ah....ah 2/2 says no good, who the h... is one suppposed to believe)
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It was suggested that individuals who creatine load should refrain from caffeine-containing foods and beverages if positive effects are desired.
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