No additive effect of creatine, caffeine, and sodium bicarbonate on intense exercise performance in endurance-trained individuals.

ABSTRACT

BACKGROUND: Athletes commonly use creatine, caffeine, and sodium bicarbonate for performance enhancement. While their isolated effects are well-described, less is known about their potential additive effects. METHODS: Following a baseline trial, we randomized 12 endurance-trained males (age 25 ± 5 years, VO2max 56.7 ± 4.6 mL kg-1 min-1; mean ± SD) and 11 females (age 25 ± 3 years, VO2max 50.2 ± 3.4 mL kg-1 min-1) to 5 days of creatine monohydrate (0.3 g kg-1 per day) or placebo loading, followed by a daily maintenance dose (0.04 g kg-1) throughout the study. After the loading period, subjects completed four trials in randomized order where they ingested caffeine (3 mg kg-1), sodium bicarbonate (0.3 g kg-1), placebo, or both caffeine and sodium bicarbonate before a maximal voluntary contraction (MVC), 15-s sprint, and 6-min time trial. RESULTS: Compared to placebo, mean power output during 15-s sprint was higher following loading with creatine than placebo (+34 W, 95% CI 10 to 58, p = 0.008), but with no additional effect of caffeine (+10 W, 95% CI -7 to 24, p = 0.156) or sodium bicarbonate (+5 W, 95% CI -4 to 13, p = 0.397). Mean power output during 6-min time trial was higher with caffeine (+12 W, 95% CI 5 to 18, p = 0.001) and caffeine + sodium bicarbonate (+8 W, 95% CI 0 to 15, p = 0.038), whereas sodium bicarbonate (-1 W, 95% CI -7 to 6, p = 0.851) and creatine (-6 W, 95% CI -15 to 4, p = 0.250) had no effects. CONCLUSION: While creatine and caffeine can enhance sprint- and time trial performance, respectively, these effects do not seem additive. Therefore, supplementing with either creatine or caffeine appears sufficient to enhance sprint or short intense exercise performance.