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Stronger by Science (Greg Nuckols)@strongerbyscienceweb

Dissocier la prise de créatine et de fortes doses de caféine (3-5 mg/kg).

what it claims

Separate the intake of creatine and high doses of caffeine (3-5 mg/kg) to avoid potential attenuation of ergogenic effects, due to possible gastrointestinal discomfort or opposing physiological interactions.

mixed

Research on this combination is nuanced and does not justify widespread alarm. A systematic review (Elosegui et al., 2022) covering ten studies shows that most standard protocols…

noli's read

Research on this combination is nuanced and does not justify widespread alarm. A systematic review (Elosegui et al., 2022) covering ten studies shows that most standard protocols reveal no real interference between the two. The idea of an annulment of effects stems primarily from an isolated 1996 study using very high doses, which are difficult to compare to typical consumption. While opposing theoretical mechanisms (muscle relaxation time) or digestive issues are sometimes mentioned, they remain speculative for the average user. The majority of data suggests that daily creatine supplementation remains effective even if habitual caffeine consumption is maintained. The precautionary approach consists more of adjusting intake for personal digestive comfort rather than out of fear of biological neutralization.

the sources

Claimed by Stronger by Science (Greg Nuckols). Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: A

Effect: strength/power with resistance training — consistent small-moderate benefit
Measured on: healthy training adults

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Noli has read similar claims

Other advice in the Register that leans on the same research.

Creatine isn't just for muscle — at doses higher than the standard 3-5g, some reaches the brain and may support cognitive energy, especially under stress or sleep loss.

mixedThe Diary Of A CEO - With Steven Bartlett

5g of creatine isn't enough, the claim goes: bumping to 10g raises brain creatine further, and a 25g dose counters the cognitive decline from sleep loss and the mid-afternoon energy crash.

mixedFoundMyFitness Clips

After a year of daily creatine monohydrate: no hair loss, no kidney damage, the loading phase isn't necessary, and "special" creatine forms change nothing versus plain monohydrate.

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