Can You Put Creatine in Your Coffee? A Simple Morning Routine

Key takeaways

• You can stir creatine into coffee. Unflavored powder won't change the taste much.
• An expert review found the idea that caffeine cancels out creatine isn't well supported for everyday use [2].
• Mix it right before you drink it, and stir well. Warm liquid helps it dissolve.
• The best time to take creatine is the time you won't forget. For many people, that's the morning mug.

The hardest part of taking creatine isn't the science. It's remembering to take it every single day for weeks. The easiest fix is to attach it to a habit you already have, and for a lot of us that's the first coffee of the day.

Does caffeine cancel out creatine?

This idea comes from an older study in which a large dose of caffeine taken alongside creatine loading appeared to blunt some of creatine's performance benefits. Since then, the question has been studied more.

A 2021 review by creatine researchers took on this exact myth. They concluded that the evidence that caffeine interferes with creatine is limited and mixed, and that it shouldn't stop most people from taking the two together [2]. If you're curious, the cautious move is simple: be consistent with your creatine and don't overthink the cup of coffee next to it.

Does heat ruin creatine?

Creatine slowly breaks down once it's dissolved in liquid, and that happens faster the longer it sits. The practical answer is to stir it in and drink it, rather than letting a mug sit for hours or batch-making coffee with creatine in it the night before. A normal cup of coffee you drink over 15–20 minutes is fine for most people.

How to mix it so it doesn't clump

1. Pour your coffee first, leaving a little room at the top.
2. Add one scoop and stir for 15–20 seconds, scraping the bottom of the mug.
3. If you take milk, add it after the powder has dissolved.
4. Iced coffee? Stir the powder into a small splash of warm coffee first, then pour over ice.

The 60-second morning routine

• Keep the jar next to the coffee maker. If you can see it, you'll take it.
• One scoop, every day, including rest days. Creatine works by building up over about 3–4 weeks [1].
• Drink a glass of water alongside it.
• Track it for a month. A tick on the calendar is enough. Judge it after four weeks, not four days.

What about collagen in coffee?

Collagen peptides are made to dissolve in hot drinks, which is why collagen creamers became popular. If your creatine comes with collagen in the same scoop, the coffee routine covers both.

Who should skip it

Don't use creatine supplements if you're pregnant or nursing, under 18 or have kidney disease, and talk to your doctor first if you take medication or have a medical condition. If you're sensitive to caffeine, you can use the same routine with decaf or a glass of water.

References

1. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. PubMed 28615996
2. Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18:13. doi:10.1186/s12970-021-00412-w

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. This article is for general education and isn't medical advice. Talk to your doctor before starting a supplement, especially if you're pregnant, nursing, take medication, or have kidney disease.