Paul Saladino· MD
But when that creatine was combined with caffeine, there were no performance benefits in terms of knee extension torque.
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We can't find evidence that holds up here. Proponents are reasoning from mechanism or analogy rather than direct human data, and the most credible skeptics raise objections we can't dismiss.
But when that creatine was combined with caffeine, there were no performance benefits in terms of knee extension torque.
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
when they gave them the creatine plus the caffeine, something surprising happened. [...] all the benefits of the creatine for knee extension torque were completely erased when they gave people caffeine with the creatine.
Why caffeine might blunt the effects
the phoc kinetics of creatine and uh caffeine do not oppose each other but from a cellular perspective they certainly do so remember when I talked about the cop plasma reticulum caffeine likes to release calcium but likes to take it in and some really good research out of Europe have shown that they the two molecules oppose each other from a muscle relaxation time but the dose of caffeine seems to be the most important factor if the dose is over 250 milligrams or even higher that's when it seems to have the interference effect
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.