People who practice high-intensity sports usually make use of food supplements And among the doubts that arise from this habit, one stands out: after all, is it possible to combine creatine with caffeine? Can one hinder the absorption of the other or even harm the body? Understand better below:

What is creatine?

It is an amino acid naturally produced by the human body, in the liver and kidneys. However, it has become popular as a food supplement because it helps to boost the energy of the muscles, increasing endurance and making it difficult for them to enter a state of fatigue quickly. lean mass gain .

Creatine supplementation is attractive to those who practice exercises Basically, one of its functions is to regenerate ATP - the acronym for the molecule adenosine triphosphate, which is the main form of chemical energy in the body.

Because of this, supplementation of this amino acid can help with lean mass gain (hypertrophy) by increasing endurance during training. muscle fatigue .

Read also: Creatine fattening? Learn more about the supplement

Role of caffeine

First, caffeine is able to stimulate the nervous system, which signals the fat cells to break down the fat Because the substance increases adrenaline in the blood, the willingness and dedication to train also increases.

Pre-workout caffeine also contributes to muscle strength and fat burning. physical exercises .

Ideally, caffeine should be consumed about 30 minutes to 1 hour before your workout, because the gastrointestinal tract absorbs it quickly, with the highest concentration in the blood within 15 to 45 minutes.

Read also: Caffeine may prevent weight gain

Can you mix creatine with caffeine?

Studies indicate that it is possible to consume creatine with caffeine - there are even ready-made products on the market that mix the two supplements. However, it is worth paying attention to the amounts ingested and do it only with the guidance of a professional. This is because there are some contraindications for both substances:

• Creatine: should not be ingested by people with renal insufficiency The maximum recommended dose is up to 5g per day, but this number can vary (that's why it is important to have professional guidance);
• Caffeine: is not recommended for people with cardiac arrhythmias In addition, you should not exceed 300 mg per day, and it is important to consider other possible sources of the substance in your day (if you drink coffee, for example).