A up-to-date study suggests the power duo of caffeine and creatine nitrate may be the secret weapon to sharpen your mind, not your muscles.
Scientists at Jacksonville State University found that the combination of creatine nitrate and caffeine significantly improved cognitive function, more effectively than caffeine alone. This electrifying finding suggests a synergistic effect when these supplements are used together.
However, the same study found that the combination did not improve physical performance. This is particularly intriguing because creatine is most often used as a supplement to improve athletic performance and aid in recovery from intense exercise.
These results were published in the journal Nutrientsopen up up-to-date opportunities to improve cognitive performance, especially for those who rely on dietary supplements to maintain mental sharpness.
“Overall, concomitant consumption of creatine nitrate and caffeine appears to improve cognitive function with no reported side effects lasting up to seven days.” wrote the authors of the study.
The study, conducted by researchers at the Human Performance Laboratory at Jacksonville State University, involved 12 men between the ages of 18 and 40 who were undergoing resistance training.
Participants underwent a randomized, crossover, double-blind, placebo-controlled trial to test the effects of creatine nitrate, caffeine, their combination, and placebo on cognitive and physical performance. Each phase lasted seven days, with a one-week washout period in between.
Participants were given 5 grams of creatine nitrate, 400 milligrams of caffeine, a combination of both, or a placebo 45 minutes before performing a series of physical and cognitive tests.
Cognitive function was assessed using the Stroop Words and Colors Test, a tool that measures attention, processing speed, and mental flexibility. Physical performance was measured jointly using bench press, leg press, and the Wingate test, a 30-second sprint on a bicycle ergometer.
The study found that combining creatine nitrate and caffeine significantly improved cognitive performance. Participants demonstrated increased attention, processing speed, and cognitive flexibility on the Stroop Words and Colors Test. This improvement was much more pronounced than with caffeine alone, indicating a robust effect on cognitive processing.
The improvement in cognitive function was particularly noticeable in tasks involving cognitive interference, where the combined treatment showed a medium to immense effect size. This suggests that the combined supplements lend a hand improve cognitive processing, making the management of elaborate tasks and information more accessible.
Despite the cognitive benefits, the study found no significant improvement in physical performance with the creatine nitrate-caffeine cocktail. The researchers found that bench press and leg press repetitions, lifting volume, and Wingate test parameters such as peak and average power remained unchanged across all conditions.
These results are especially intriguing considering that athletes most often exploit creatine to enhance physical performance and speed recovery after intense physical exercise.
Creatine is a naturally occurring chemical in our muscles and brain. It plays a key role in energy production, especially during high-intensity activities.
Creatine is also a well-known dietary supplement among athletes, commonly used to enhance performance during high-intensity exercise. The most commonly used form, creatine monohydrate, helps to quickly replenish the adenosine triphosphate (ATP) that fuels tiny bursts of intense exercise.
Creatine nitrate, a newer variant, is believed to offer the same benefits as creatine monohydrate while increasing nitric oxide production, potentially improving blood flow and muscle oxygenation.
Previous research has shown that creatine supplementation may lend a hand energy availability, increase maximum power and efficiency, speed up regenerationand is taken into account safe for short-term use.
Non-profit organization United States Anti-Doping Agency does not list creatine as a banned performance-enhancing drug (PED). However, the National Collegiate Athletics Association (NCAA) considers it an “uncertified supplement” that colleges cannot directly provide to student-athletes.
NCAA additionally Cautions that many over-the-counter creatine supplements may also contain banned substances, resulting in student athletes failing doping tests and losing their sports eligibility.
IN 1999 study28% of NCAA Division I athletes reported using creatine supplements. However, in A follow-up examination conducted 15 years later showed that only 14% of college athletes admitted to using creatine.
I am talking with PsyPostlead author of the study and associate professor of kinesiology at Jacksonville State University, Dr. Majid Koozehchian, expressed his surprise at the latest findings.
“I was surprised to discover that taking creatine nitrate and caffeine together did not significantly improve exercise performance as we initially expected. This is contrary to previous results suggesting the potential ergogenic benefits of these supplements, highlighting the elaborate interactions and the need for a personalized approach to supplementation,” Dr. Koozehchian said.
These findings have implications for both athletes and non-athletes. For athletes, the cognitive benefits of a combination of caffeine and creatine nitrate may be helpful in sports that require mental focus and quick decision-making, such as basketball, soccer, and tennis. For non-athletes, this combination can improve 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 is secure for short-term exploit, with no significant side effects reported. However, the study sample size was relatively compact and restricted to male endurance athletes. More research is needed to understand the long-term effects of this combination and whether it could benefit a wider range of the population, including women and non-athletes.
Similarly, additional examination of the underlying mechanisms by which creatine nitrate and caffeine influence cognitive and physical performance may provide more detailed insights.
Ultimately, the researchers say the most essential takeaway from their recent work is the importance of a personalized approach to dietary supplementation. Convoluted interactions between miscellaneous supplements and individual responses highlight the need for tailored strategies to optimize cognitive and physical performance.
“The main finding from our study is that while the combination of creatine nitrate and caffeine significantly improved cognitive function, particularly in tasks requiring cognitive interference, it did not improve short-term exercise performance,” Dr. Koozehchian explained.
“This suggests that athletes and people looking for cognitive benefits may consider this combination, but those looking solely for improvements in physical performance may not see additional benefits.”
