re: Caffeine combined with Creatine

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I also just don’t think the purpose of either would really contradict each other to present an adverse muscle effect.

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The problem if it occurs will be in fighting each other in muscle relaxation time.

Caffeine has been shown to be very effective for most people in endurance sports but the effectiveness of caffeine for static strength and other fast-twitch fiber usage is spotty or inconclusive. It also depends on whether you are a fast or slow metabolizer of caffeine. Fast metabolizers (AA genotype) see solid gains in endurance sports medium metabolizers (AC genotype) have small gains and slow metabolizers (CC genotype) have been shown to have negative effects with caffeine. There are more fast metabolizers in the population so studies without genotyping usually show good gains across the board.

As for creatine and caffeine, the research is somewhat limited and often at odds. It has been relied on to produce the mixed supplements you often see having both.* There have been some studies that show consuming both reduces the ergogenic benefits of caffeine but show no pharmacokinetic interaction.

The best GUESS is that they probably are fine together but the question is if caffeine really helps an individual who's primary goals are in static strength workouts.

*you have to be very careful where you get your information you can track down salient journal articles via abstract on the web and while most are not free to download almost all are available through interlibrary loan. One example of poorly used journal articles is the 3:1 carb to protein mixes you often find. They are based on a single flawed test and perpetuate the myth of the bodies need for post-workout protein. The meta-studies show it is not important WHEN protein is consumed but it is important when carbs are consumed. Carbs should be consumed to replace the glycogen stores in the 2-hour window post-workout. A study showed that a 3:1 carb to protein ratio did the job the best and is usually cited on supplement sites to support the 3:1 ratio BUT that study failed to look at a full carbohydrate post-workout load which is better at restoring glycogen and that timing of protein intake made no difference. (Sports Medicine May 2014) (Journal of the International Society of Sports Nutrition Article 53 2013)

The number of myths in sports nutrition and sports science are amazing. I suggest you always look for the science as it is almost always there. The number of myths that have been debunked in the last 10-15 years is mindboggling. Most people still think lack of electrolytes causes cramping and stretching is good which the science says is often counterproductive. Pre-exercise stretching actually decreases the time to exhaustion and decreases efficiency and has negative effects on maximum muscle strength and explosive performance (this is a result of lowering the stiffness of the muscle-tendon unit). A meta-study was done on stretching and published in the Scandanavian Journal of Medicine and Science in Sports about 7 years ago.