Want to improve your workouts? Think about taking creatine and caffeine supplements. Wondering if it’s a good idea to take them together? We’ll discuss that and a whole lot more!
You’ll find coffee in most households all over the globe. Generally used to boost energy and ward off the signs of exhaustion, drinking it has become a morning habit for those looking for that extra something they feel they need to tackle the day head on. Ultimately, it’s the caffeine, which is found in coffee that is responsible for getting the job done.
The question is: Are you aware of how caffeine has the potential to enhance your workout?
Creatine, on the other hand, is a natural nitrogenous organic acid that’s already commonplace within the athletic world. Most fitness buffs know exactly how powerful it can be when it comes to giving you the energy and strength you need to get through an epic session at the gym. But, what most people don’t know is how a combo of creatine and caffeine can affect your workouts – and whether or not these effects are good or bad in the long run.
Ultimately, as an athlete, the goal and top concern will be to make the most of your workouts. Whether this is in an effort to improve overall fitness and endurance, or to simply build up strength and muscle mass, the chances are high that you are trying your best to find a supplement, or supplements, that will provide you with the freedom and support you need to achieve these goals.
We’ll take a look at the facts, benefits and ideal doses of both caffeine and creatine supplements. We will also take a close look at the facts associated with taking a combo of the two.
The Effects of Caffeine and Creatine
What Does Caffeine Do And Facts On Caffeine
Caffeine is easy for the body to absorb and, as a result, is incredibly fast acting. According to a number of studies, its effects take a mere 10 minutes to kick in once you have taken that first sip. It remains in your body for about 12 hours. That’s why it is often the morning time beverage of choice.
Of course, too much caffeine can have a bad impact on your mind and body. In order to stay on the safe side, the FDA suggests that you consume no more than 400mg of caffeine a day. That works out to about 4 cups of coffee a day.
The effects of caffeine, along with the extent of the effects, will differ from person to person. According to studies, women and smokers tend to metabolize the stimulant the fastest.
Coffee has more caffeine in it than most energy drinks. What does that mean to you? Considering that most people involved in fitness tend to consume energy drinks over coffee before an intense workout, they are missing out on a stronger dose that could better transform and maintain their energy levels throughout.
One thing that might surprise you is how the color of coffee beans plays a role in the strength of the caffeine. The lighter colored coffee beans actually contain more caffeine than those that are darker in color.
Benefits Of Caffeine
We all know that caffeine is a stimulant guaranteed to give you an energy boost. But did you know that it offers a number of other benefits, too?
Caffeine can help fight off diseases.
For starters, it can reduce your risk of cancer. Skin cancer, throat and mouth cancer, and many other types of cancer, can be kept at bay with the help of a few cups of coffee a day. At least that’s what a number of studies have found, including one conducted at Rutgers University. It can also protect against the development of a number of other dreadful diseases including Alzheimer’s, Parkinson’s and more.
Caffeine has the potential to stimulate more than just your energy. It can also stimulate improved hair growth. As well, it’s good for the eyes. Not only can it prevent cataracts from forming, but it has also been shown to reduce the persistence of eyelid spasms.
If your one of those who’s super sensitive to caffeine then you could explore caffeine alternatives.
Caffeine has the power to boost your mood. As a result of this, it’s no wonder why recent studies have revealed a link between caffeine and a reduced risk of suicide and depression.
This Is How Caffeine Can Enhance Your Workout
Looking to give yourself an edge in the gym over your training partner? Look no further than caffeine. Why? It can enhance your workout in a number of ways that may never have even crossed your mind.
It Can Boost Your Cardio
Caffeine has been proven to speed up the loss of fat, thus aiding your cardio workouts and helping in the process of burning calories.
How does it work?
Basically, caffeine encourages your body to make use of fat cells as an energy source as opposed to glycogen.
Along with this, it boosts your metabolism. This is an effect that can last throughout the day, not just during your workout. As well, caffeine reduces your appetite so that you are also consuming fewer calories overall.
It Enhances Your Performance And Endurance
That infamous energy boost that comes from a dose of caffeine will work to enhance your performance at the gym. Because of the extra energy, you’ll also likely be able to work out for longer stretches of time, ultimately leading to quicker results.
It Improves Your Concentration And Focus
As much as caffeine can aid your body, it also has a positive effect on your mind. With an improvement in concentration and focus, you’ll be able to make the most of your workouts and be more productive.
It Reduces Any Muscle Pain
You know that awful pain you get when you’ve done one too many reps?
It lessens the severity of these cramps. In other words, you’ll be able to do more without feeling the strain.
This Is The Ideal Dosage For Best Results
There is one big secret to taking full advantage of the fitness benefits of using caffeine as a supplement.
What is it?
Ensure that you use it only in moderation. The experts say that you should avoid consuming any more than 6mg of caffeine per kilogram of your body weight per day.
What Does Creatine Do And Facts On Creatine
Most people are of the belief that best creatine is a man-made supplement. The truth is that it’s actually a naturally occurring nitrogenous organic acid. It can be found in vertebrates and is responsible for supplying the right amount of energy to all of the cells in your body, and to your muscles in particular.
The jury’s out when it comes to the best time to take your creatine supplement. Many experts claim that it works better when taken before a workout. However, there are other professionals who say that it should be used as a post-workout supplement. Others insist that it should be taken at both times – before your workout and then as part of your post-workout protein shake.
There are many different types of creatine supplements. Research has found that the best option for athletes is creatine monohydrate but there are other effective ones like kre alkalyn creatine. It should be noted that it’s possible to get a dose of the best creatine from meat. With that said, the amount is much, much less than what you would get from supplements.
If you’ve never taken creatine, you might be surprised to know that it offers a number of benefits.
The list is longer than you might think for the best creatine supplement.
Creatine has the potential to improve the bone quality of older men. If you are a man taking a creatine supplement before and after your workouts and you do a lot of resistance training, you’re likely to improve the mineral content of your bones and increase your overall bone density as a result.
Creatine has a number of positive effects on the mind. It has been shown to enhance concentration, memory and focus – much like caffeine.
Creatine is a great supplement for those suffering from symptoms associated with Parkinson’s disease. By doing weight training in conjunction with taking a creatine supplement, people suffering from Parkinson’s will see a marked improvement in terms of daily functioning and muscle strength.
It has been suggested that creatine may play a part in reducing the risk of the development of diabetes.
It enhances a person’s overall glucose tolerance.
This Is How Creatine Can Enhance Your Workout
Are you looking to better your workouts?
If so, then creatine might be something to consider. Why? Creatine can enhance your workout in a number of ways.
It Could Provide Energy For Greater Workout Intensity
As mentioned, creatine makes it possible for your body to process energy. This means that you’ll be able to increase the intensity of your workout without feeling fatigued halfway through. A greater workout intensity also means faster results and an increase in muscle mass.
It Could Mean A Temporary Boost In Muscle Strength
This temporary boost will make it possible for you to enhance the effects of your strength training. Ultimately, you’ll be able to lift more weight. This will eventually lead to increased muscle mass and more productive gym sessions.
It Could Result In Reduced Post-Workout Muscle Pain
Ultimately, this means that you’ll be able to work out a lot more often. As a result, you are also sure to see better results at a much faster rate.
This Is The Ideal Dosage For Best Results
If you’ve never taken creatine before, you can begin by taking between 5 to 25 grams per day for one week. The ideal amount will vary depending on your size, weight, and gender.
From there, you should only be taking 5 to 10 grams per day. If you’re ever unsure about the best dosage for the results that you want to achieve, be sure to read the label found on your supplement packaging, or speak to your doctor, personal trainer or nutritionist.
What About Using Creatine And Caffeine Together?
Caffeine and creatine have many similar effects, advantages, and benefits. Separately, they each enhance focus and concentration, improve overall performance and endurance and, ultimately, lead to faster, more efficient results.
The question is, what happens if they are used together?
The logical answer would be that they would work as an excellent combo. However, over the years, there has been much debate as to whether or not the effects may be negative rather than positive to an athlete looking to maximize his or her time spent in the gym.
According to one study, when caffeine and creatine are mixed (even if they aren’t taken at the same time), the caffeine may actually counteract the effects of the creatine in terms of the development of muscle mass. Due to this, many now avoid coffee and other caffeine-loaded treats like the plague.
However, since then, there have been a number of other studies done on this combo. Many of these studies have found the complete opposite to be true. They’ve found that a combo of caffeine and creatine can, in fact, be beneficial.
According to the scientists behind these studies, it is possible to maximize the benefits of both supplements if, and only if, the athlete drinks plenty of water.
Caffeine has a natural tendency to speed up the body’s ability to get rid of water, whereas creatine needs to retain water in order to properly do its job. Basically, it is suggested to counter the effects of the caffeine by drinking at least an extra two glasses of water per day.
To ensure optimal results, and to maintain the positive effects that caffeine, in particular, has on the mind and body, it’s also suggested that you only consume it in conjunction with your regular creatine supplement on those days where maximum performance, endurance, and focus is required. Remember: The more you use caffeine, especially if you use it on a daily basis in relatively large amounts, the less obvious and beneficial its effects will be.
Caffeine and creatine both offer a number of perks. If you are serious about your training, you might want to consider them. You could even take both of them in the same day. Of course, if you do take them both, be sure you drink plenty of water.
By Bianca Delport