Creatine is one of the most popular and effective supplements for athletes and everyday gym-goers. Creatine has been proven to improve exercise performance, boost energy levels, and help build muscle. But what about on days where you aren’t working out? Should you take creatine on rest days, or is it better to skip it?
I’ve had many people ask me this question before, and when I started taking creatine, I wondered the same thing. It’s important to know what to do on rest days if you are serious about your fitness routine, and are looking to maximize muscle growth and recovery.
So, let’s break it all down and go over what you should do with your creatine supplementation on rest days.
What Is Creatine and How Does It Work?
Creatine is a natural compound found in your body, mainly in your muscles. It helps produce adenosine triphosphate, or ATP, which gives your body fuel and energy for intense activities like lifting heavier weights or sprinting.
While your body naturally produces some creatine, it’s also found in foods like red meat and fish. However, it can be hard to naturally get enough creatine to truly saturate your muscle cells, which is why so many people take a creatine supplement on a daily basis.
When you take a creatine supplement, it helps to keep your muscles full of creatine stores, making sure you have enough energy for your workouts and recovery. But how does this work on non-training days?
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Do You Need to Take Creatine Every Day?
Here’s the short answer: Yes, you should take creatine on rest days. Creatine works by building up in your muscle tissue over time, not just during days on which you workout. The more consistently you take creatine, the more effective it becomes.
Skipping creatine on rest days can interrupt this process and lower your creatine levels, which could impact your performance during the next workout.
Numerous studies, including the Timing of Creatine Supplementation around Exercise, have shown that even on non-training days, daily creatine supplementation contributes to maintaining elevated intramuscular creatine stores, and maximizing the benefits of the supplement.
Why is this the case? Creatine stores in your muscles don’t just vanish overnight. So by maintaining proper levels of creatine, you keep your muscles ready for your next training session.
Benefits of Taking Creatine on Rest Days
Taking creatine on rest days comes with many benefits other than just keeping your muscles saturated. Let’s go through them real quick.
Improved Recovery
Rest days are all about muscle recovery.
As showcased in the study Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations, creatine aids recovery following bouts of exercise-induced muscle damage, such as eccentric exercises. Cooke et al. (2009) observed a 21% higher recovery in isometric force in creatine users.
It also supports faster intramuscular energy recovery by increasing phosphocreatine resynthesis (Wax et al., 2021).
Sustained Muscle Saturation
Creatine supplementation makes sure your energy stores remain topped up, so you’ll have enough energy when it’s time to lift heavier weights again.
It does this by making sure that you have an enhanced ATP resynthesis capacity from elevated phosphocreatine stores.
Cognitive Benefits
Creatine doesn’t just help your body; it also benefits your brain.
According to the Journal of Experimental Gerontology, creatine supplementation was found to improve short-term memory, particularly in cognitively demanding tasks. Improvements in intelligence and reasoning tasks were also shown, especially under conditions of cognitive stress.
Further proven by Nutrients, Volume 14, creatine has been shown to reduce the impact of depression and post-traumatic stress disorder (PTSD). Some studies also suggest a correlation between lower creatine levels in the brain and increased symptoms of depression and anxiety.
All that is said to explain that taking creatine daily has amazing effects outside of just your physical improvements.
Hormonal Balance
A study published in Physiological Research revealed significant increases in growth hormone (GH) and insulin-like growth factor-1 (IGF-1) levels in participants who supplemented with creatine alongside resistance training, compared to those who only engaged in resistance training.
The same study observed a significant decrease in myostatin levels among those who combined creatine with strength training. Lower myostatin levels can remove inhibitory effects on muscle growth, facilitating increased muscle mass.
The hormonal balance caused by creatine creates the perfect environment for building lean muscle mass.
Long-Term Gains
Countless studies, including Creatine Supplementation for Muscle Growth, have proven that consistent creatine intake leads to better strength gains and muscle hypertrophy over time.
By skipping creatine, you may delay or reduce these long-term benefits.
Best Practices for Taking Creatine on Rest Days
If you have now been convinced to take creatine on rest days, the next step is to make sure you’re doing it right.
Here’s how to get the most out of your creatine supplementation routine:
Dosage
On rest days, the Journal of the International Society of Sports Nutrition recommends that you stick to a regular maintenance dose of 3-5 grams. If you’re in the loading phase, you might need to take 20 grams per day, split into 4 doses.
Once the loading phase is over, you can return to the maintenance phase. Put simply, there is no need to take any more, or any less creatine on rest days than you normally would on days that you’re in the gym.
Timing
Unlike training days, timing isn’t as important on rest days. On days that you’re in the gym, you should try to take creatine as soon as you can after your workout.
On rest days, you can take creatine in the morning, evening, or spread it throughout the day. Some people find it convenient to pair creatine with a meal or a pre-workout supplement on training days, but this isn’t necessary when you’re resting.
Pairing Creatine
To improve absorption, take creatine with carbohydrates or protein.
According to research done at Cal State, a regular diet that includes fruits, whole grains, or a protein shake can enhance the effectiveness of your creatine intake.
Can You Skip Creatine on Rest Days?
Skipping creatine on rest days might not seem like a big deal, but it can have consequences depending on your goals. If you’re in the maintenance phase and miss a day, your creatine levels might dip slightly, but they’ll bounce back once you resume.
However, during phase when you are loading creatine, skipping creatine can slow down the process of saturating your muscles, delaying optimal performance.
For those looking to build muscle and improve overall athletic performance, consistency is extremely important. Skipping creatine occasionally won’t ruin your progress, but ideally you should try to make it a habit to take creatine daily.
Additional Rest Day Tips for Maximizing Results
Rest days are an essential part of any fitness routine. Here are some tips to make the most of your off days:
Nutrition:
Focus on balanced meals that include protein, healthy fats, and complex carbs. This supports muscle recovery and makes sure your energy levels stay steady.
Hydration:
Staying hydrated is very important for muscle recovery and overall health, and even more important when you are supplementing with creatine. Creatine works best when you’re well-hydrated, so drink plenty of water throughout the day.
Active Recovery:
Gentle activities like yoga, stretching, or walking can improve blood flow to your muscles, helping with recovery and reducing soreness.
Other Supplements:
Pairing creatine with omega-3s, branched-chain amino acids (BCAAs), or a quality protein powder can further enhance muscle repair and growth.
Common Questions About Creatine
Will Creatine Make You Gain Weight?
Creatine can cause some water retention, which may lead to a slight increase in body weight.
However, a study from the Journal of Strength and Conditioning proved that this isn’t fat gain—it’s water stored in your muscle cells, which can actually help with muscle contraction and exercise performance. So while creatine may cause some weight gain, it isn’t anything to worry about.
What’s the Best Form of Creatine?
Creatine monohydrate is the most researched and effective form. While other types like creatine HCL exist, monohydrate remains the gold standard for building muscle and improving performance.
Is Creatine Safe for Long-Term Use?
Clinical trials have found that creatine supplementation is safe for almost all people, even over long periods. Just be sure to follow recommended dosages, and speak to a doctor or dietitian if you aren’t sure.
Can Beginners Benefit From Creatine?
Absolutely! Beginners can use creatine to improve strength, build muscle, and enhance recovery from their very first training session. Beginners, especially those looking to put on size, can benefit from creatine even more than most people.
Conclusion
Taking creatine on rest days is a smart move for anyone looking to build muscle, improve recovery, and maximize performance. By keeping your creatine stores full, you make sure our body is always ready for the next workout.
Consistency is the most important thing—whether you’re in the loading phase or maintenance phase, daily creatine intake should be a focus of yours if you are trying to achieve your fitness goals.
So, should you take creatine on rest days? The answer is a resounding yes. It’s a small habit that delivers big results, keeping your body and mind primed for optimal performance.
References
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