Quick Answer
Taking creatine on rest days can still provide benefits. While creatine is often used to enhance strength and performance during exercise, it can also help with recovery on rest days. Some of the key benefits of taking creatine on rest days include:
- Increasing muscle creatine stores
- Improving muscle protein synthesis
- Reducing muscle breakdown
- Hydrating muscle cells
- Decreasing oxidative stress and inflammation
Research shows creatine supplements can boost lean muscle mass and strength even without exercise. So continuing to take creatine on rest days can help maintain the effects. However, a lower “maintenance” dose of 3-5 grams per day is recommended on rest days rather than a loading dose of 20 grams per day.
What are the benefits of taking creatine on rest days?
Here is a more in-depth look at the key benefits of taking creatine supplements on rest days:
1. Increasing muscle creatine stores
The primary effect of creatine supplements is to increase stores of creatine and phosphocreatine in your muscles. Phosphocreatine acts as a rapid energy source during intense exercise.
Higher intramuscular creatine levels are associated with increased strength and lean mass gains, even without exercise. Continuing to take creatine on rest days can help keep muscle creatine stores elevated.
2. Improving muscle protein synthesis
Research shows that creatine can stimulate muscle protein synthesis, which is the process of building new muscle mass. Enhancing protein synthesis on rest days can counteract the rise in muscle breakdown that occurs due to inactivity.
A study in elderly men found 5 grams per day of creatine for 12 weeks increased muscle CSA and strength despite no training during the study. The increased protein synthesis from creatine likely contributed to the results.
3. Reducing muscle breakdown
Muscle breakdown (protein degradation) rises during inactivity as you go longer without eating protein. By boosting protein synthesis, creatine supplements can help offset this increased catabolism on rest days.
The anti-catabolic effects of creatine may be especially useful on aggressive cuts when trying to preserve muscle mass while losing fat.
4. Hydrating muscle cells
In addition to increasing creatine stores, creatine is known to pull water into muscle cells. This can enhance cell hydration and cause muscles to appear fuller. Maintaining optimal hydration of muscle cells on rest days may enhance the anabolic environment.
5. Decreasing oxidative stress and inflammation
Some research shows creatine has antioxidant and anti-inflammatory properties. Reducing oxidative stress and inflammation aids recovery by decreasing cell damage and soreness after intense training.
Does creatine need to be cycled on and off?
Many people cycle creatine by taking it for 4-12 weeks and then taking a break for 1-4 weeks to allow creatine levels to return to baseline. However, cycling is likely unnecessary since creatine does not appear to lose effectiveness over time.
Studies lasting up to 6 months show continued improvements in muscle mass and performance with uninterrupted creatine use. And muscle creatine levels can remain elevated with daily use of 3-5 grams per day.
Cycling theory is also not well supported by the scientific evidence. One study compared cycling 5 weeks on/5 weeks off against continuous creatine use. The continuous group had 2x higher muscle creatine levels after 10 weeks.
Overall, it’s likely fine to take creatine year-round without cycling as long as you do periodic maintenance phases with a lower daily dose.
Should you load creatine on rest days?
Loading refers to taking around 20 grams per day of creatine for 5-7 days to rapidly saturate your muscles. This can boost muscle creatine stores by 10-40%. While loading is effective, it may not be necessary on rest days.
The purpose of loading is to enhance performance by increasing your creatine stores before training or competition. The faster saturation from loading helps maximize strength and power gains.
On rest days, you can likely get away with a lower maintenance dose of 3-5 grams per day. Loading doses will still increase your intramuscular creatine, just to a lesser extent. So loading is not critical on rest days but can still provide some benefit if desired.
Creatine loading protocol
| Phase | Duration | Dosage |
|---|---|---|
| Loading | 5-7 days | 20 g/day |
| Maintenance | Repeated 4 week cycles | 5 g/day |
When is the best time to take creatine on rest days?
On workout days, the ideal time to take creatine is about 30-60 minutes pre-workout. This allows enough time for your body to assimilate it and maximize energy production during training.
However, timing is less important on rest days since you are not performing intense exercise. Some research does show creatine uptake into muscles can be slightly enhanced by taking it after a meal containing carbohydrates and protein.
But the major consideration on rest days is just consistently taking creatine at some point throughout the day to keep levels stable. Taking your daily dose at breakfast, with a meal, or before bed are all fine options.
Tips for taking creatine on rest days
- Take 3-5 grams per day
- Timing is not crucial, take it whenever is convenient
- Taking with a meal can enhance absorption slightly
- Split doses morning and evening if desired
Are there downsides to taking creatine on rest days?
There are minimal downsides or side effects from continuing to supplement with creatine on rest days. Some people report mild water retention from creatine which may be aggravated on rest days with less activity. But any bloating is temporary and usually not significant.
A small portion of users also claim creatine gives them cramps or muscle tightness on rest days. If this occurs, try lowering the dosage or increasing water intake. Also pay attention to electrolyte balance and magnesium levels.
As long as you keep your creatine intake in the recommended range of 3-5 grams and stay well hydrated, rest day supplementation should have only benefits and no notable downsides.
Potential side effects of creatine
| Side Effect | Prevalence |
|---|---|
| Water retention | ~5% |
| Muscle cramps | ~5% |
| Digestive issues | ~3% |
Should you take creatine before cardio on rest days?
Performing cardio and other low to moderate intensity exercise on rest days is common for both general health and enhancing fat loss.
There is some research showing creatine may provide benefits for cardio endurance by increasing phosphocreatine stores. Phosphocreatine provides energy for high-intensity cardio efforts above 80-85% max heart rate.
But for lower intensity steady-state cardio, creatine is unlikely to offer any significant performance enhancement. However, the other recovery and anti-catabolic effects of creatine still make it a good supplement for rest day cardio.
Benefits of creatine for cardio
- Improved high-intensity cardio performance
- Increased lean mass
- Reduced muscle breakdown
- Enhanced workout recovery
So you can certainly take your normal creatine dose before rest day cardio workouts. But timing and dosing is not as crucial as for weight training workouts.
Should you take creatine after cardio on rest days?
There is limited research on taking creatine after cardio sessions. But based on the evidence, taking creatine post-cardio is unlikely to provide any added benefit versus taking it at other times throughout the day.
The primary effects of creatine happen through increasing intracellular stores over time. Any acute post-workout uptake will be minimal. Plus, the anti-catabolic effects are not timing dependent.
So while taking creatine after cardio won’t cause any issues, save your dose for a more convenient time. Taking it earlier in the day, with a meal, or pre-bed are likely just as effective.
Summary
- Take creatine at any point during rest days for optimal effects
- Pre- or post-cardio timing is not critical
- Just focus on daily consistency with 3-5 grams
Should you take creatine after sauna use on rest days?
Using a sauna is popular for enhancing recovery by increasing circulation, reducing soreness, and decreasing inflammation. Sauna use temporarily elevates protein breakdown and stress hormone levels.
Some lifters take creatine supplements immediately after sauna sessions to counteract the potential catabolic effects and enhance anabolism. However, current research has not found any major benefits from post-sauna creatine use.
Taking your normal rest day creatine dose at any point during the day is likely sufficient for maintaining maximal muscle creatine levels regardless of sauna use.
Tips for combining creatine and sauna use
- Hydrate well before and after sauna sessions
- Take normal creatine dose daily even on sauna days
- Timing is not critical – take creatine when convenient
- Monitor weight – creatine may offset water loss
Can I take creatine before bed on rest days?
Yes, taking creatine before bed is perfectly fine on rest days or any time. While not directly studied, evidence suggests pre-bed creatine consumption does not affect sleep quality or next-day performance.
Some lifters prefer taking creatine at night. Potential benefits include:
- More consistent dosing if mornings are hectic
- Allows creatine to be assimilated overnight
- May enhance overnight recovery and anabolism
Overall, creatine timing does not appear crucial on rest days. But taking your daily dose before bed can provide a simple way to ensure consistent intake.
Tips for taking creatine before bed
- Take 3-5 grams
- Mix powder in shake or glass of water
- Avoid taking right before lying down
- Allow 30+ minutes prior to sleep
Conclusion
Continuing to take 3-5 grams per day of creatine on rest days can provide benefits including increased muscle creatine stores, enhanced protein synthesis, reduced muscle breakdown, and improved recovery.
While loading is unnecessary on rest days, maintaining your daily intake will allow you to keep elevating creatine levels even on non-training days. Timing is not critical but taking creatine with a meal or before bed are convenient options.
Overall, creatine remains one of the most effective muscle building supplements and its benefits extend well beyond just workout days. So unless you are specifically doing a cycling protocol, there is no harm and only potential benefits from taking creatine consistently every day.