Taking creatine nitrate and caffeine together is associated with a significant improvement in cognitive function. Mental performance can apparently be significantly increased through combined intake.
A new crossover study examined the effects of creatine nitrate and caffeine alone or in combination on physical performance and cognitive functions in exercise-trained individuals. The results are published in the specialist journal “Nutrients”.
creatine nitrate and caffeine
A total of twelve participants doing resistance training were included in the new research. They were instructed to consume either creatine nitrate (5 g/day), caffeine (400 mg/day), or a combination of both over a period of seven days.
The participants first provided a blood sample for a comprehensive safety analysis, which also included tests of key enzymes and the lipid profile, the researchers explain.
Physical and cognitive tests
The participants then completed various standardized strength exercises, such as bench presses and leg presses. They also completed a so-called Wingate test, which measured anaerobic performance.
Forty-five minutes after supplementation with creatine nitrate and/or caffeine, the researchers also examined the participants’ cognitive functions and cardiovascular responses.
Combination particularly effective
According to the team, it was shown that taking creatine nitrate and caffeine together was associated with a significant improvement in cognitive function. The observed improvement in cognition through the combined intake was higher than in participants who only consumed caffeine.
However, taking it did not lead to a significant improvement in the participants’ physical performance. There were no adverse events associated with the intake of creatine nitrate and caffeine.
Benefits without side effects
Taking creatine nitrate and caffeine at the same time improves cognitive function, especially in cognitive interference tasks, without causing side effects or impairing short-term physical performance, the researchers summarize their results.
How much caffeine?
The positive effect of caffeine on cognition was also found in an earlier review. Accordingly, low to moderate caffeine consumption (37.5 to 450 mg per day) appears to be particularly beneficial for cognitive function.
In the review, the researchers also point out that the range of caffeine intake in which the benefit is maximized corresponds to approximately one to eight cups of tea per day or 0.3 to four cups of brewed coffee per day. (as)
