Creatine is a well-proven supplement, effectiveand a super popular sports nutrition supplement that can help support muscle growth, performance and strength.
But despite its widespread use, there is still a lot of confusion about when and how to take creatine. A common question among athletes: Should I take creatine on off days? The short answer is yes, but you can also skip some days.
“Research suggests that creatine stores can be maintained at high levels even if you don’t take creatine every day,” says Paul Falcone, senior scientist at BODi. “However, it’s important to consume creatine regularly.” Aim for 5 grams of creatine per day to maintain your level, though it’s okay to skip a day here and there.
Read on to review the benefits of creatine and learn why timing isn’t as important as consistency.
When should you take creatine?
“The timing of creatine intake during the day is not very important,” Falcone says. The supplement works best when taken regularly, but there is no advantage to taking it at a specific time each day.
“Taking creatine regularly, several times a week, is essential to increase creatine stores in the muscle,” he adds.
That said, if you’re loading creatine to boost your cellular stores quickly, timing matters more. At this stageYou take up to 20 grams of creatine a day divided into four portions taken with water a few hours apart. After a week, you reduce the dose to one Recommended “maintenance” amount about 5 grams per day.
Of course, you can skip the loading phase and stay at the 5 grams per day dosage from the beginning, although it will take a little longer (about a month) for the creatine to build up to sufficient levels in your muscles to make a noticeable difference in your workouts.
Either way, once you’re in maintenance mode, you can occasionally skip creatine on an off day if you wish.
Why should you take creatine?
“Creatine improves strength and muscle mass gains in conjunction with resistance exercise,” says Falcone.
Also known as methylguanidinoacetic acid, creatine is a combination of three amino acids: arginine, glycine and methionine.
Creatine is stored in the muscles and acts as the body’s primary fuel during short bursts of activity. During repeated bouts of intense activity, such as weight lifting or running, creatine remains the primary fuel source.
It plays a critical role in the body’s adenosine triphosphate (ATP) energy cycle, which provides muscles with the energy they need to function. As ATP is depleted during exercise, the body taps into creatine stores and breaks it down into creatine and phosphate to complete ATP and replenish energy.
But keep in mind that not all creatines are created equal. The most proven and effective form is creatine monohydrate.
Is it better to take creatine before or after training?
It doesn’t matter if you take creatine before or after your workout. Science supports combining creatine and resistance training for greater gains, but there is no magic hour.
“With creatine, it’s the regularity of supplementation that matters most, not the time of day,” Falcone says.
What else to do on rest days?
Use your days off to improve your nutrition, get enough sleep, and do some active recovery.
“It’s important to take rest and recovery seriously,” Falcone says. “Light activity, stretching, and foam rolling can be important on rest days.”
Keep up these healthy habits even on dull days:
- Eat enough protein. Healthy adults exercising Approximately 0.54 to 0.91 grams of protein per pound of body weight per day are needed to support lean muscle mass growth.
- Step up your hydration game. We recommend drinking half your body weight in ounces of water every day, so stay hydrated even if you don’t exercise that day.
- Sleep. Adults need at least Seven hours of sleep One night. This is when your body will be doing most of its recovery and repair. On off days, use the time you would have spent lifting weights to get a little extra rest; it can help you push harder the next day.
- De-stress. Stress is a natural part of life, but too much of it can… It hurts your recovery from hard workoutsIncorporate stress management techniques into your daily routine so that stress doesn’t get in the way of your achievements.
