Creatine comes with an abundance of benefits for active people. If you have recently started taking it when working out, you are probably aware of its advantages. However, many people question whether it’s okay to take creatine on rest days. Once you begin consuming it, you want to do it correctly.
It is a known fact that creatine is one of the most effective supplements that can provide you with optimal results during training sessions. It poses an extra kick which encourages you to perform your best. That is why you need to carefully approach your creatine intake so you can reap all of its advantages.
In this blog, we will discuss the ways in which you can consume creatine properly and resolve the dilemma of taking creatine on rest days. Let’s clarify that and explore the advantages of sticking to your routine all week!
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Is It Okay to Take Creatine During Rest Days?
Considering that creatine allows you to perform better for your workouts, it is likely that you will take it for your training sessions. But what about the days intended for resting? This is a question that has intrigued many active women and men all over the world. It’s especially confusing since there are a lot of different opinions on the matter, and you can’t get a precise answer.
You may believe that since you are not working out, you do not need the supplement. This might seem like an obvious solution, but your rest days are also important for your entire workout process. Namely, the recovery period plays a crucial role in the results you want to obtain, leading to the necessity of consuming creatine during this time as well.
If you are wondering why this is the case, you should consider your body's creatine levels at all times. Supplementing on rest days aims to maintain elevated levels of creatine in your muscles.
Creatine's effectiveness relies on maximizing the creatine levels inside your muscle cells. An individual who consumes red meat in average amounts has about 60% to 80% of creatine in their body. This level is satisfactory for those who exercise casually, but if you aim to enhance your strength gains and increase muscle mass to the fullest, it is recommended to increase this percentage up to 100%.
When taking creatine on rest days, you might be confused about the right timing. Since it is your recovery period, you should not worry about when you take your dose of creatine as long as you take it. However, you should bear in mind that experts recommend taking supplements with food, meaning you should take your maintenance dose with your meal.
Benefits of Taking Creatine
It is a well-known fact that taking your creatine dose per day can do wonders for your performance during your training sessions. It is a fuel that allows you to perform better at the gym and make the most of your workouts. Nonetheless, creatine is helpful outside the gym as well.
Here are some of the major benefits that come with this amazing supplement.
1. Improved Muscle Mass
Regular creatine intake, including rest days, can result in muscle growth. For instance, keeping phosphocreatine stores at optimal levels increases the potential work capacity during workouts. This means that when your body has enough energy, you can work on your muscle mass more. This may begin gradually, but you will definitely see results.
To understand this better, think of a day at the gym. You know that the last reps of your series are usually the most important because that is when you take your workout to the next level and get its benefits. Creatine gives you the power and energy to increase your reps and allow your body to perform better and longer. This contributes to muscle growth.
Moreover, the presence of creatine also influences satellite cells, which are responsible for muscle hypertrophy, also known as the growth of muscles. When there are sufficient levels of creatine in the body, the satellite cells become more active, and they result in an increase in muscle growth from your workouts.
2. Enhanced Recovery
As we previously mentioned, the recovery period is as important as the workout session. It goes without saying that you want to make the most of your training, but rest days have a big role in the entire workout process as well. As creatine is beneficial for your exercising, it is also good for your recovery period as well.
According to studies, an appropriate creatine dose per day can protect against muscle damage that may occur during working out. This reduction in muscle cell damage can improve muscle performance and shorten the recovery time needed before the next training session. Everyone wants their muscles ready for the next challenge in the gym, and creatine can help you get there more quickly!
In addition, research has shown that taking creatine can boost the resynthesis of muscle glycogen, which serves as the storage form of carbohydrates in the muscle. This is what your muscles need to recover properly and allow you to continue your workout sessions smoothly, especially when doing weightlifting and bodybuilding.
If glycogen in your body decreases, your performance will decrease as well. To avoid that, you need a solid combination of carbohydrates in your diet along with a proper dose of creatine. When you establish this regularly, you will always be prepared for your next training.
3. Improved Strength Gains
Creatine helps muscles generate additional energy for high-intensity workouts, enabling you to lift heavier weights and complete more repetitions. Performance enhancements may be noticeable, particularly during short-duration, high-intensity activities such as weightlifting, sprinting, and jumping.
To ensure strength gain, you need to focus your workouts on heavy lifting. That is why it is recommended to maintain constant amounts of creatine in your body and prepare your body for intensive training sessions. And, with supplemental creatine intake, you will ensure that you always have strength even for the most challenging workouts.
How to Take Creatine on Rest Days?
If you have just begun taking creatine, you probably know that this supplement can be consumed at any time of the day. Nonetheless, it is recommended to take it before or after exercise for the best results. When you consume creatine before a workout, your body will be fueled enough and able to perform better. On the other hand, if you take it after your training session, then you will allow your muscles to grow and properly recover.
But what is the right approach for taking creatine on rest days? To figure this out, it is essential to understand what is a “loading phase” and what is a “maintenance phase”. The loading phase includes consuming higher amounts of creatine (around 20 grams) for approximately five days when starting.
During the loading phase, the creatine levels in your body will increase, meaning you will have enough fuel to perform well in every workout session. The loading phase takes several days, and after that, you can decrease the dose to 3-5 grams.
The phase you are in will determine how much creatine to take on a rest day. And as we mentioned before, it is not really important when you take this dose when you are recovering. But, it is recommended to take it with a meal.
Should You Combine Creatine with Anything Else on Rest Days?
Taking creatine regularly will undoubtedly improve your performance and bring you an abundance of advantages. Still, people always try to maximize the effect of this supplement by combining it with other sources that come with distinguished benefits.
Other components like protein, carbs, amino acids, cinnamon, and various plant-based substances have been tested by researchers to enhance its efficacy. More specifically, numerous studies have found that combining creatine with carbs enhances the efficiency of this supplement.
However, research has also shown that if you do not need extra calories in your diet, this combination can lead to weight gain. If this is not your fitness goal, then it is not necessary to combine extra carbs with creatine. It is better to stick with your regular diet and avoid increasing carbs in it if weight gain is not in your workout plan.
How to Maximize The Effect of Your Rest Days?
We established that taking creatine on off days is beneficial. Nevertheless, many people try to find ways to make their recovery period more efficient and effective. Remember that not working out can always be replaced with something to make the most of your recovery time. You may not be actually active, but there are things you can do to make the most of your rest days.
Below, we have included several great suggestions that might take your recovery time to the next level.
1. Consume Enough Protein
Protein is one of the most important compounds of a healthy diet. So, even if you decide to consume creatine, you should never forget about the effectiveness of protein. It plays an essential role in muscle recovery, meaning it will help you rest better and prepare your body more efficiently.
There are plenty of foods that contain protein, such as meat, eggs, and fish. However, if you want to enhance the presence of this compound in your daily diet, you can opt for a supplement as well. Purely Inspired Organic Protein comes with an abundance of benefits, which will be enough to provide you with the support your muscles need during the recovery period.
2. Hydrate on a Regular Basis
Hydration is another important element in a healthy diet that you must remember. Remember to drink plenty of water during the day and always keep your body hydrated. If it is difficult for you to drink plenty of water during the day, try keeping a water bottle next to you all the time. Another method you can try is to use an application that will remind you to intake enough water during the entire day.
3. Ensure Your Get Enough Sleep
It is important for adults to get a minimum of seven hours of sleep every night, as this is the time when the body primarily focuses on recovery and healing. On days when you are not working out, consider using the time you would have spent lifting weights to prioritize getting additional rest instead. This can help push yourself harder during your workouts the following day.
To ensure you get enough sleep, you can try to establish a regular sleeping schedule. This means getting to bed and getting up at the same time every day. Once you are able to maintain this kind of schedule, you will allow your body to recover properly.
4. Reduce Stress Levels
Dealing with stress is a normal aspect of life, but an excessive amount of it can obstruct your ability to recover from intense exercise sessions. You need solid stress-relief methods in your daily schedule to ensure that stress does not disrupt your progress. While working out is one amazing way to reduce stress, you still need something else to enhance this process.
Taking part in a yoga session once a week can bring stunning results. You can also try meditation, which has proven to work for many people.
Over to You
To maximize the benefits of your creatine supplement, it is important to ensure that your muscles receive as much of it as they can. Taking creatine on rest days will help your body achieve your desired fitness goals. It is also essential to incorporate other methods for your recovery period to ensure you are giving your body the treatment it needs. Finding the right ways for proper recovery is everything you need for astonishing outcomes!
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