A powerful combo of caffeine and creatine nitrate could be the secret weapon for sharpening your mind, not necessarily your muscles, according to new research.
Researchers at Jacksonville State University found that the combination of creatine nitrate and caffeine boosted cognitive function significantly more effectively than caffeine alone, an intriguing finding that suggests there may be a synergistic effect when these supplements are used together.
However, the same study found that this combination did not improve physical performance. This is particularly interesting because creatine is most commonly used as a supplement to enhance sports performance and aid recovery after high-intensity exercise.
The findings were published in the journal Neurology. Nutrientsopening up new avenues of cognitive enhancement, especially for people who rely on dietary supplements for mental clarity.
“Overall, the combined use of creatine nitrate and caffeine appears to enhance cognitive performance for up to seven days, with no reported side effects,” they said. the study authors wrote.
The study, conducted by researchers at Jacksonville State University’s Human Performance Laboratory, involved 12 strength-trained men between the ages of 18 and 40.
Participants underwent a randomized, crossover, double-blind, placebo-controlled study to test the effects of creatine nitrate, caffeine, their combination, and a placebo on both cognitive and physical performance. Each phase lasted seven days with a one-week washout period in between.
Participants were given five grams of creatine nitrate, 400 milligrams of caffeine, a combination of both, or a placebo 45 minutes before completing a battery of physical and cognitive performance tests.
Cognitive function was assessed using the Stroop Word Test, a tool that measures attention, processing speed, and mental flexibility, while physical performance was measured through bench press and leg press exercises, and the Wingate test (a 30-second cycle ergometer sprint).
The study found that the combination of creatine nitrate and caffeine significantly improved cognitive performance. Participants showed improved attention, processing speed, and cognitive flexibility on the Stroop word-color test. This improvement was more pronounced than with caffeine alone, indicating a powerful effect on cognitive processing.
The cognitive gains were particularly pronounced in tasks involving cognitive interference, with the combination treatment showing moderate to large effects, suggesting that the combination supplement improves cognitive processing, making it easier to manage complex tasks and information.
Despite the cognitive improvements, the study did not find any significant improvements in physical performance with the creatine nitrate and caffeine cocktail. The researchers noted that Wingate test parameters such as bench press and leg press repetitions, lift volume, and peak and average power were unchanged across all conditions.
These findings were particularly interesting given that athletes primarily use creatine to improve physical performance and aid recovery after high-intensity exercise.
Creatine is a naturally occurring compound found in muscles and the brain that plays a key role in producing energy, especially during high-intensity activity.
Creatine is also a popular dietary supplement among athletes, often used to enhance performance during high-intensity exercise. Creatine monohydrate, the most widely used form, helps rapidly replenish adenosine triphosphate (ATP), the energy source needed for short periods of intense exercise.
A newer variant, creatine nitrate, is thought to have the same effects as creatine monohydrate while also boosting nitric oxide production, improving blood flow and oxygen delivery to muscles.
Research to date has shown that creatine supplementation can: Energy availability, increase Maximum power and performance Promotes recovery,and Safe for short-term use.
Nonprofit Organizations United States Anti-Doping Agency Creatine is not listed as a banned performance-enhancing drug (PED), but the National Collegiate Athletic Association (NCAA) considers it an “uncertified supplement” and prohibits universities from providing it directly to student-athletes.
The NCAA also Notes Many over-the-counter creatine supplements may contain banned substances that have resulted in student-athletes failing drug tests and becoming ineligible to participate in sports.
in 1999 Survey28% of NCAA Division I athletes report using creatine supplements. Follow-up survey A survey 15 years later found that only 14% of college athletes reported using creatine.
talk CypostDr. Majid Khoozetian, an associate professor of exercise physiology at Jacksonville State University and lead author of the study, expressed surprise at the recent findings.
“We were surprised that simultaneous intake of creatine nitrate and caffeine did not significantly improve exercise performance, as we initially hypothesized. This contrasts with previous findings suggesting that these supplements may have a positive effect on athletic performance, highlighting the complex interactions and the need for an individualized approach to supplementation,” said Dr. Khoozetian.
These findings have implications for both athletes and non-athletes. For athletes, the cognitive benefits of the caffeine and creatine nitrate combination may aid in sports that require mental focus and quick decision-making, such as basketball, soccer, and tennis. For non-athletes, this combination may enhance cognitive performance in everyday tasks that require focus and attention, such as studying or working.
The study also found that the combination of caffeine and creatine nitrate was safe for short-term use, with no reported serious side effects. However, the study’s sample size was relatively small and limited to male strength athletes. Further research is needed to understand the long-term effects of this combination and whether it may benefit a wider range of populations, including women and non-athletes.
Similarly, further investigation into the underlying mechanisms by which creatine nitrate and caffeine affect cognitive and physical performance may provide more nuanced insights.
Ultimately, the researchers say a key finding from their recent study is the importance of an individualized approach to dietary supplementation. different The supplements and individual responses highlight the need for customized strategies to optimize cognitive and physical performance.
“The main conclusion from our study is that the combination of creatine nitrate and caffeine significantly improved cognitive function, especially in tasks involving cognitive interference, but did not improve short-term exercise performance,” Dr Khuzechian explained.
“This suggests that athletes and individuals seeking cognitive enhancement may consider this combination, but those seeking only improved physical performance may not see any additional benefit.”
Tim McMillan is a former law enforcement executive, investigative reporter, and co-founder of The Debrief. His writing focuses primarily on defense, national security, intelligence, and psychology-related topics. You can follow Tim on Twitter. @LtTimMcMillan. Tim can be contacted by email at [email protected] or encrypted email. email address
