![]() ![]() Still, even after taking it every day for about a month, you should remember to take it on rest days. It takes around two weeks of missing creatine before your creatine stores start depleting. Once your creatine stores are saturated, missing one day every so often isn’t a big deal. Missing just one day, in the beginning, can delay how long your creatine stores can become fully saturated. It’s even more essential to take creatine on rest days when you first start taking it. Taking creatine on rest days is important because it allows you to maintain the creatine reserves in your system. If you’re not doing so already, you should get into the habit of taking creatine on off days. Should You Take Creatine On Rest Days?Īre you supposed to take creatine on off days? The answer is yes. We discuss important nutritional information (including what supplements are best to take along with creatine) to help fuel your workouts. ![]() If you’re a female powerlifter, check out our article on the optimal female powerlifting diet. Getting it stuck to your teeth frequently can ruin your enamel over time. However, be careful if you go this route to ensure you don’t choke, cough it up, or get it stuck to your teeth. I know some people who dry scoop their creatine, so that’s another option. If your creatine gets clumpy when you add it to a cold drink, you may want to dissolve it in about ¼ cup of hot water first. Many people find that their creatine doesn’t mix well in cold liquids. ![]() On days off from the gym, you can mix it into a cup of coffee or another beverage you drink regularly. If you take powdered creatine, you may find it easiest to mix it with a pre- or post-workout protein shake. If you take it in pill form, take it the same way you would take any other pill (i.e., swallowing it with water or any other beverage you enjoy). Why take more than that if you can get the same benefits with a smaller dose and thus make your creatine supplement last longer? How To Consume CreatineĬreatine users most commonly consume it in either pill or powder form. You can take more than this if you want to, but it’s a waste of money since research proves that 5g per day is sufficient. The recommended dose for creatine (after a loading phase, if you choose to take one) is 3-5g daily. If you do want to implement a loading phase to shorten this process, start with 20g of creatine per day for 5-7 days. If you take creatine every day, your body will have enough of it to utilize during exercise after about 28 days. The idea is to saturate your creatine stores more quickly so your body can realize its effects sooner.Ī loading phase isn’t necessary, however. Loading PhaseĬreatine loading is a common strategy many people use when they first start taking creatine. If you’re new to supplementing with creatine, below are some recommendations on the best ways to take it. This is something to be mindful of if you compete in a drug-tested powerlifting federation. However, some low-quality creatine supplements can be contaminated with banned substances. Researchers from Taiwan discovered that athletes who took a creatine supplement experienced less muscle damage during training than those who did not take creatine.Ĭontrary to popular belief, creatine is not a performance-enhancing drug. Studies show that consistent creatine supplementation combined with a resistance training routine promotes more muscle growth than resistance training alone.Ĭonsistent creatine supplementation is also known to enhance recovery. Whether or not you can overdose on creatineįurthermore, creatine helps with muscle mass.The answer to the question, Should I take creatine on off days?. ![]() If you’re asking yourself, “Should I drink creatine on rest days?” this article will help you understand why you need to take creatine on non-workout days. Not taking it on your rest days reduces the amount of creatine in your cells, and your body won’t have as much to utilize at your next workout.Ĭreatine is the most widely researched supplement, but there is still some confusion on the best times to take it. To reap the benefits of creatine, you need to take it consistently so your body has enough creatine stores to use during exercise. So, should you take creatine on off days? Yes, you should take creatine on off days. Even if you’ve been taking creatine for years, you still may not know whether or not you should take creatine on days off from the gym. “Should I take creatine on rest days?” is a common question from people who are new to supplements. ![]()
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