It was once thought that caffeine blunted the performance-enhancing benefits of creatine. However, most modern research disproves this.

What should you not mix creatine with?

Creatine works best when taken with easy-to-digest carbohydrates and proteins to quickly provide muscle boost during activity. Avoid taking creatine with alcohol or caffeine, since they’re both diuretics that can cause dehydration. Also, if you have kidney or liver disease, talk with your doctor before taking creatine.

Does creatine lose its effectiveness?

The bottom line

Creatine is one of the most popular sports supplements worldwide. The most common type of creatine — creatine monohydrate — is particularly stable and can last for several years beyond its expiration date without losing potency.

Absorption may be slightly improved with a carb- or protein-based meal due to the related release of insulin ( 50 ). Following the loading period, take 3–5 grams per day to maintain high levels within your muscles. As there is no benefit to cycling creatine, you can stick with this dosage for a long time.