Creatine is a well-tested, effective, and super popular sports nutrition supplement that can help support muscle growth, performance, and strength.
But despite its widespread use, there’s still a lot of confusion about when and how to take creatine. One 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 creatine is not taken every single day,” says Paul Falcone, senior scientist for BODi. “However, it is important to be consuming creatine regularly.” Aim for 5 grams of creatine per day for maintenance, though it’s OK if you skip a day here and there.
Read on to get a refresher on the benefits of creatine — and to learn why timing isn’t as important as consistency.
When Should You Take Creatine?
“Creatine timing during the day isn’t very important,” Falcone says. The supplement works best when it’s a regular habit, but there’s no advantage to taking it at a precise time each day.
“Taking creatine regularly — multiple times per week — is essential to increase creatine stores within the muscle,” he adds.
That said, if you’re loading creatine to build up your cellular reserves quickly, timing does matter more. In this phase, you take up to 20 grams of creatine daily divided into four servings taken with water a few hours apart. After a week, you scale back to a recommended “maintenance” amount of about 5 grams per day.
Of course, you can just skip the loading phase and stick to the 5 grams per day serving from the start, though it will take a bit longer (about a month) for 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 want.
Why Should You Take Creatine?
“Creatine enhances strength and gains in muscle mass in conjunction with resistance exercise,” Falcone says.
Otherwise known as methyl guanidinoacetic acid, creatine is a combination of three amino acids: arginine, glycine, and methionine.
Creatine gets stored in your muscles and serves as the body’s primary fuel during quick bursts of activity. During repeated bouts of intense activity, such as lifting or sprinting, creatine continues to be your go-to fuel source.
It plays a key role in your body’s adenosine triphosphate (ATP) energy cycle, which gives your muscles the energy they need to function. As you deplete ATP during exercise, your body taps your creatine stores, breaking it down into creatine and phosphate to top off your ATP and replenish your energy.
But, take note: Not all creatine is the same. The most tested and effective form is creatine monohydrate.
Is It Best to Take Creatine Before or After a Workout?
It doesn’t matter whether you take your creatine before or after a workout. The science supports creatine plus resistance training for greater gains, but there’s no magic hour.
“With creatine, regular supplementation is what matters most — not timing during the day,” Falcone says.
What Else to Do on Rest Days
Use your off days to dial in your nutrition, get plenty of sleep, and squeeze in some active recovery.
“It is important to take rest and recovery seriously,” Falcone says. “Light activity, stretching, and foam rolling can play a role on rest days.”
Keep up these healthy habits even on off days:
- Eat enough protein. Healthy adults who exercise need about 0.54 to .91 grams of protein per pound of body weight per day to support lean muscle growth.
- Get ahead on your hydration game. We recommend drinking half your body weight in ounces of water every day, so stay hydrated even if you’re not working out that day.
- Sleep. Adults need at least seven hours of sleep a night. That’s when your body is going to do the bulk of its recovery and repair. On off days, take the time you would’ve spent hitting the weights and use it to get some extra rest instead — it can help you go harder the next day.
- De-stress. Stress is a natural part of life, but too much of it may impair your recovery from tough workouts. Incorporate stress management techniques into your daily routine so stress doesn’t get in the way of your gains.