The Basics of Creatine and Energy Drinks
Creatine and energy drinks are both staples in the fitness and sports nutrition industry, but they serve different physiological purposes. Creatine is an amino acid primarily stored in muscles that provides quick bursts of energy during high-intensity exercise by replenishing adenosine triphosphate (ATP). Caffeine, found in virtually all energy drinks, is a stimulant that enhances mental focus and alertness. Combining these two into a single, ready-to-drink (RTD) product might seem ideal for convenience, but as some manufacturers have discovered, the chemistry is far from simple.
The Instability of Liquid Creatine
The primary challenge with energy drinks containing creatine is the stability of creatine in liquid form over an extended period. Standard creatine monohydrate is not stable in water and will naturally degrade into creatinine, a useless waste product. This instability means that an energy drink claiming to contain creatine might deliver a much lower dose than advertised by the time it reaches the consumer. Some brands have attempted to address this with patented, more stable forms of creatine, although these claims have faced legal challenges.
Brands That Have Contained Creatine
Bang Energy and the 'Super Creatine' Controversy
One of the most notable energy drinks to feature creatine was Bang Energy. For years, Bang marketed its products as containing "Super Creatine," a purportedly superior form of creatine that was water-stable. However, a multi-million dollar lawsuit filed by rival company Monster Energy challenged these claims, alleging false advertising. In 2022, a jury sided with Monster, ruling that Bang had misled consumers about its "Super Creatine" and its benefits. As a result, Bang was forced to remove the term "Super Creatine" from its packaging and advertising. While the drink may still contain the compound Creatyl-L-Leucine (CLL), consumers can no longer expect it to perform as a traditional creatine supplement.
Rockstar Energy
Some older formulations of Rockstar Energy drinks also listed creatine as an ingredient. However, as with many such products, manufacturers can and do change their formulas. It's essential to check the ingredient list on the label for the most up-to-date information, as creatine is not a standard ingredient in most mainstream energy drinks like Red Bull or Reign.
The Combination of Creatine and Caffeine
The interaction between creatine and caffeine is a subject of ongoing debate among researchers. Some older studies suggested that caffeine might interfere with creatine's effects, potentially due to opposing actions on muscle relaxation time or increased gastrointestinal distress when combined. However, newer research suggests these negative interactions might be overblown, and moderate amounts of both can be consumed together safely, though the effects can vary by individual.
Potential Issues with Combining Supplements
- Digestive Discomfort: Combining the two can increase the likelihood of stomach upset in sensitive individuals. Caffeine can increase peristalsis (the movement of food through the intestines), which, combined with creatine's potential for gastric issues, can lead to more frequent bathroom breaks.
- Opposing Physiological Effects: Creatine helps muscles retain water, while caffeine can act as a diuretic, especially in those unaccustomed to it. This might create competing effects on hydration, making it crucial to stay well-hydrated when consuming both.
- Suboptimal Performance: Some studies, though contested, suggest caffeine might blunt the ergogenic effects of creatine. To maximize the benefits of each, some experts recommend separating their intake, with caffeine taken acutely before a workout and creatine taken consistently post-workout.
Comparison: Energy Drinks with Creatine vs. Traditional Supplements
| Feature | Energy Drinks (e.g., Former Bang) | Dedicated Creatine Powder (e.g., Optimum Nutrition) |
|---|---|---|
| Creatine Stability | Often unstable in liquid form over time, leading to degradation into creatinine. | Highly stable in powder form, especially creatine monohydrate. |
| Dosing | Often provides a proprietary blend or sub-clinical dose, with potential for false advertising claims. | Clinically effective dosages (3-5g) per scoop, allowing for precise control. |
| Purity & Testing | May not be third-party tested specifically for creatine content and quality. | Widely available from reputable brands that undergo third-party testing (e.g., Creapure®, NSF Certified) for quality assurance. |
| Additional Ingredients | Contains high levels of caffeine, CoQ10, and BCAAs, which can be beneficial but might also cause unwanted side effects or ingredient conflicts. | Typically contains only creatine monohydrate, allowing for a cleaner supplement without unnecessary or conflicting additives. |
| Cost | Often more expensive per serving due to branding and additional ingredients. | Very cost-effective per serving, especially when purchased in bulk. |
| Gastrointestinal Effects | Increased potential for digestive upset due to combining caffeine and creatine. | Lower risk of digestive issues, especially with proper hydration, though some can be sensitive. |
| Convenience | High convenience as a ready-to-drink product. | Requires mixing with a beverage, but offers greater control over intake timing and dosage. |
How to Choose the Right Supplement
Given the issues surrounding creatine in energy drinks, many people find it more effective and safer to take creatine separately as a powder and control their caffeine intake independently. When choosing a creatine supplement, look for the following characteristics:
- Creatine Monohydrate: This is the most researched and proven form of creatine. It is safe, effective, and typically the most affordable.
- Third-Party Certification: Look for certifications like NSF Certified for Sport or Informed Sport. These certifications ensure the product has been tested for purity and banned substances, providing a greater level of safety and reliability.
- Appropriate Dosage: Stick to a consistent daily dose of 3-5 grams to saturate muscle creatine stores over time. A loading phase is not strictly necessary but can speed up the saturation process.
Conclusion
While the concept of an energy drink that has creatine in it is appealing for convenience, the reality is more complex. The instability of creatine in liquid, legal challenges faced by key brands like Bang, and potential issues from combining high doses of caffeine and creatine make ready-to-drink options a less-than-ideal source for reliable creatine supplementation. Instead, most fitness professionals and nutrition experts recommend purchasing a high-quality creatine monohydrate powder separately to ensure proper dosing and stability. By taking creatine and caffeine individually and with careful timing, you can maximize the benefits of both while minimizing the risk of unwanted side effects.
For more in-depth research on creatine's effects, consult academic studies on the topic.
Outbound Link Example: Research on creatine supplementation and brain function(https://www.nature.com/articles/s41598-024-54249-9)
