Should I Take Creatine On Off Days | Create

Are you an athlete or bodybuilder looking to get the most out of your workouts? According to Healthline, creatine can increase muscle strength by almost 5-10% during a workout. This is the effect of creatine with the workout, but have you ever considered taking creatine on your off days? Although it’s generally thought of as a supplement used only during intense workouts, taking creatine supplementation on off days could benefit those pursuing high-level fitness goals. 

With Create, you can easily find out if the creatine supplements are safe for you. In this article, we will discuss the mystery around creatine usage and determine if taking creatine on your off days makes sense for your individual needs. 

What Is Creatine?

Creatine is an amino acid organic compound popularly known for increasing muscle cells' strength and volume. It's a naturally occurring molecule produced by the body and found in food sources such as red meat, which give you a surge of energy when consumed. Also available in powder form, many athletes will supplement creatine to increase their performance during workouts and competitions. A typical 5-gram serving provides about 4500 mg of creatine monohydrate powder, which studies have shown can help improve your overall power output and increase your muscle mass. 

As always, it’s important to consult with your doctor or nutritionist before taking any supplement if you have questions or concerns about its impact on your health.

How Creatine Works

These amino acids work by increasing the body's ability to produce energy. It does this by helping  replenish the body's stores of phosphocreatine, an important molecule used to produce energy. The body retains creatine, and then it helps to increase muscle strength and power, as well as improve recovery time after exercise. Additionally, it can help reduce fatigue during intense physical activity.

Benefits of Taking Creatine On Your Off Days

According to StrengthLog, creatine is the best and safest dietary supplement for increasing and retaining muscle mass and enhancing strength.

Let's discuss the benefits of taking it on off days:

Increased Muscle Growth and Recovery

Creatine supplements have been shown to help increase muscle mass and strength and improve muscle recovery after exercise. Taking it on off days can help creatine and phosphocreatine levels in muscles remain elevated, which may lead to improved muscle growth and recovery.

Improved Performance on Rest Days

Some people find that taking creatine on rest days helps them maintain their strength and power during rest periods, which can be beneficial for athletes or bodybuilders looking to maintain their muscle mass and strength during a training cycle.

Potentially Better Results In the Long Run

By consistently taking creatine on both workout and off days, it may be possible to achieve better results in the long run. This is because maintaining higher phosphocreatine stores can lead to improved performance during high-intensity activities, which may translate to better results over time.

Drawbacks of Taking Creatine on Off Days

It is important to note that taking creatine on your off days may come with some drawbacks, such as:

Potential Side Effects

Some people may encounter side effects when taking creatine, such as bloating, gastrointestinal discomfort, or weight gain. These side effects may be more pronounced if creatine is taken on off days when the body is not expending energy through exercise.

Potential for Overloading The Kidneys

The kidneys primarily excrete creatine, and taking large amounts of it may put extra strain on these organs. It's important to follow the recommended dosage guidelines and to stay well hydrated when taking creatine to help reduce the risk of any potential kidney issues. According to the Journal of the International Society of Sports Nutrition, if the amount of creatine is to the mark and the condition of your health is fine, it won't affect the kidneys or renal functions badly.

Lack of Additional Energy During Exercise

One potential drawback of taking creatine on off days is that it may not provide any additional energy during exercise, as the phosphocreatine stores are already elevated. This may not be a concern for people who are just looking to maintain their muscle mass and strength during periods of rest, but it could be a consideration for those who are looking for an extra energy boost during their workouts.

Recommendations for Taking Creatine on Off Days

If you are considering taking creatine on rest days, it is recommended to:

Consult A Healthcare Professional

Creatine may not be suitable for everyone, and a healthcare expert should always be consulted before beginning supplementation. This is especially important for individuals with kidney or heart conditions, as creatine may put additional strain on these organs if taken in high doses or over a long period of time. It should also be noted that creatine can interact with certain medications, so consulting a healthcare professional is important to ensure your safety.

Take a Low Dose and Gradually Increase

It is recommended to start with a lower dosage of creatine and gradually increase it over time to allow the body to adjust. This can help minimize the risk of side effects such as bloating, gastrointestinal discomfort, or weight gain. While these potential side effects should not be a major concern in most cases, taking precautions can be beneficial for those who are particularly sensitive to supplements. According to research, the amount of intake should be at most 10g per day for better creatine absorption.

Stay Well Hydrated

It is incredibly important to stay well hydrated while supplementing with creatine to help reduce the risk of any potential kidney issues. This is because when creatine is taken in large amounts, it puts extra strain on the kidneys as they are responsible for expelling the majority of it from the body. Adequate hydration helps ensure that this process is as efficient as possible, so drinking at least eight glasses of water daily is recommended.

Monitor Your Body's Response to the Supplement

Pay close attention to how your body reacts when taking creatine, both on workout days and off days. Although creatine is generally considered safe for most people if taken in the recommended dosage, some may experience side effects such as bloating, gastrointestinal discomfort, or weight gain. If you have these symptoms, reduce your dosage or stop taking the supplement altogether. Additionally, any changes in muscle mass or strength should also be closely monitored when supplementing with creatine to ensure that it has the desired effect.

Discover The Benefits Of Creatine With Create!

Though there are some potential drawbacks to taking creatine on days you don’t work out, the benefits may outweigh any negatives. If you decide that you want to add creatine supplements to your diet, be sure to look check out Create!