What about good old fashioned water...Is it not ok to simply mix creatine in water? That is what I do...Why would you have to use juice...I am opposed to drinking my calories...

what is the verdict? inconclusive?

how about 1 cup coffee prior to workout and 5g creatine post workout w/o anymore caffeine?

Based upon scientific research, even in small does, caffeine can negatively impact muscle relaxation and creatine recovery in muscular tissue.

This study in particular highlights the fact that even smaller doses of prolonged caffeine intake, (compare to 60-175 mg of caffeine per single cup of coffee How Much Caffeine in Drinks -- Coffee, Tea, Soft Drinks -- Caffeine Content) can negatively impact creatine recovery:
Opposite actions of caffeine and creatine on muscle relaxation time in humans -- Hespel et al. 92 (2): 513 -- Journal of Applied Physiology

Another study highlighting caffeine's negative impact on muscle recovery:
Caffeine counteracts the ergogenic action of muscle creatine loading -- Vandenberghe et al. 80 (2): 452 -- Journal of Applied Physiology

This may impact performance during resistance training exercises, particularly training for muscular endurance, which generally involves shorter rest periods.


However, there is evidence to support that caffeine may positively affect, and actually be ergogenic in, aerobic activities, as shown in improvement of VO2 max during testing (of course this is based on an different energy system):
Medicine & Science in Sports & Exercise - Abstract: Volume 34(11) November 2002 p 1785-1792 Caffeine is ergogenic after supplementation of oral creatine monohydrate.

My only recommendation on this subject is to stay away from caffeine if the focus of your exercise regiment is resistance training. In my personal opinion, I think that it is best to stay away from the caffeine altogether as it makes you have to pee a lot more than normal and can cause even minor levels of dehydration, as well as cause stress, headaches, agitation, etc. But that's just me.

illiniphase4, I agree with you 100%... However its hard to get a good aerobic workout in the morning without my cup of coffee. The caffeine give me that extra oomph to workout longer.

With this said, I will try to reduce / cut out the caffeine after Memorial day and start taking Creatine as I shift my focus from trying to lose weight to gaining muscle. My plan is to take 5 g of creatine a day after my afternoon workout and during my aeriobic days, I drink a cup of coffee before. Will update my personal experience in 1 month.