part 5
Getting back to science, if subjects remain loaded by dietary means, a crossover study might never give good results. A further example of this is evident in another creatine and caffeine study in scientific literature (3). This crossover study also showed no performance differences between groups that took creatine and caffeine together and those on placebo. But again, the washout problem rears its head. This particular study only utilized a one-week washout period between the subject crossovers. We cannot really gain any information from this study in terms of creatine and caffeine interactions. This short washout, again, may have allowed the subjects to be creatine loaded throughout the testing, even when they were performing as the placebo group.
Although these two studies run counter to our advice to load your coffee up with creatine powder, you can see that a study is only as good as its design. In addition, our argument gains support from the following: In both studies, the loading of muscle with creatine was not hindered by caffeine ingestion. So if the muscle is loaded with creatine, then it should be able to perform like other creatine-loaded muscles, right? The only limiting factor is the study design.
An argument can be made that perhaps the coffee caused diuresis (water loss), and that inhibited performance gain. Since it is well know that dehydrated muscles perform poorly and have lower protein synthetic rates, maybe the coffee negated the effects of creatine due to dehydration (4). But because there is no data on this, it is merely speculation. Do you find yourself being constantly dehydrated when you consume coffee? If the answer is no, then you know you are okay on this point.
The debate may seem even at this point, but keep reading. In many prior studies showing creatine does better performance and increase muscle mass, creatine was administered with…you guessed it…coffee or tea! Since creatine is hard to dissolve in room-temperature beverages, researchers had been serving creatine in warm coffee and tea to ensure dissolution of the powder and to mask taste. This dissolution also makes taking creatine orally easier on subjects’ digestive systems. Since there was a demonstrated effect of creatine in these studies, the coffee must not have hindered the effects of the creatine. And although we are fairly convinced coffee does not lead to a huge reduction in the effectiveness of creatine supplementation, we have decided to do a definitive study.
In collaboration with lab mates and lab director at the University of Western Ontario, we plan to look at the effects of creatine, creatine plus caffeine, creatine plus coffee, and placebo. This study should, uh, dissolve this debate, once and for all. Until the final results are in we won’t be kicking Mr. Coffee out of our lives just yet.
(from Exercise Nutrition Research Laboratory at the University of Western Ontario)