Should You Take Creatine on Rest Days?

Should You Take Creatine on Rest Days?

If you’re firmly dedicated to an exercise routine, you’ve probably got all your supplements figured out. You know exactly what you’re taking, how much you need, and when you’re taking it. But what do you do on your rest days? Do you still take the same supplements even though you’re going light on your body? If you don’t take anything, then should you start?



At CON-CRĒT, we’ve made it our mission to provide our users with everything they need to achieve their health and wellness goals. Not only does that include our incredible Creatine HCl supplements, but it also includes answers to difficult questions like these. Today, we will explore rest days and discuss whether or not you should be taking creatine on them. 

What Is Creatine and How Does It Work?

Creatine, a naturally occurring amino acid found in your body's muscles and brain, is so much more than just a buzzword in the fitness industry. It's a powerhouse supplement that athletes, bodybuilders, and fitness enthusiasts swear by. However, you might be wondering why. Simply put, creatine has the potential to elevate your workouts, pushing you beyond your usual limits.

The science behind creatine is as fascinating as its benefits. When you consume creatine, your body has a unique way of utilizing it. It converts the creatine into a substance known as phosphocreatine, which it then stores in your muscles for future use. This stored phosphocreatine influences your body during high-intensity exercise.

During these strenuous activities, your body needs a quick and efficient energy source to meet the demand. That's when phosphocreatine steps into the spotlight as it helps to produce more ATP (adenosine triphosphate). ATP is the primary energy molecule that powers your cells. So, having more ATP is like having a larger fuel tank, leading to better athletic performance and faster recovery times.

What Happens to Your Body on Rest Days?

Rest days might not seem like a big deal compared to adrenaline-fuelled workout days, but they play an essential role in your fitness routine. While you might not be hitting the gym or pounding the pavement, your body isn't just idly passing the time. In fact, rest days are when your body carries out some of its most important work.

When you engage in exercise, especially high-intensity workouts, your muscles undergo microscopic damage. While the word “damage” might sound concerning, in this context, it's actually a good thing. This minor damage signals your body to repair and strengthen, leading to muscle growth. Rest days are when your body can focus on this essential repair work.

Should You Take Creatine on Rest Days?

It’s time to answer the million-dollar question: Do you need to be taking creatine on your rest days? 

Let’s discuss the potential benefits and downsides that come with adding creatine to your rest day routine: 



The Potential Benefits

  • Supports Muscle Recovery: Creatine isn't just for power and energy during workouts. It's also for recovery. By encouraging ATP production, creatine supports the muscle repair process, which is essential for those essential rest days. 
  • Maintains Creatine Levels: Consistent creatine intake, even on rest days, helps maintain optimal creatine levels in your muscles. This ensures you're always primed for your next workout, rest day or not.
  • Encourages Protein Synthesis:Creatine has been shown to encourage protein synthesis, the process by which the body rebuilds damaged muscle fibers. This could potentially support recovery and muscle growth during rest days.
  • Bolsters Cellular Hydration: Creatine helps draw water into your muscle cells, increasing their volume. This cellular hydration could potentially support muscle recovery and growth.
  • Performance Support: Regularly maintained creatine levels, even on rest days, can support performance in subsequent workouts. Essentially, taking creatine on rest days could give you a head start on your next training session.
  • Immune Support: Creatine may support our body’s natural defenses against oxidative stress, thereby indirectly bolstering immune response and encouraging overall immune health.
  • Cognitive Support: Creatine supplementation may offer cognitive support by facilitating the production of phosphocreatine, which helps maintain ATP levels in the brain. This aspect is essential for optimal cognitive function.
  • Cellular Energy: Creatine supplementation supports cellular energy by increasing the availability of phosphocreatine. This bolsters various cellular functions, including metabolism and heart health.

The Potential Downsides

  • Water Retention: While some water retention in muscles is beneficial, excessive water retention can lead to bloating. However, with Creatine HCl, the key ingredient here at CON-CRĒT, this is less of a concern due to its greater solubility than other forms of creatine.
  • Digestive Issues: Some people may experience digestive issues with creatine, especially at high doses. Starting with a lower dose and gradually increasing it can often mitigate this issue. This is generally not a concern with Creatine HCl, again due to its solubility.
  • Dehydration Risk: Creatine monohydrate can potentially cause dehydration if you're not consuming enough fluids. It's important to maintain adequate hydration when taking creatine, workout day or not.
  • Potential Kidney Stress: While generally safe, high doses of creatine over a long period can potentially stress the kidneys in some individuals. It's always wise to consult with a healthcare provider before starting any creatine supplement regimen if you have a history of kidney issues.

How To Properly Use Creatine on Rest Days

Taking creatine on rest days doesn't have to be a chore. In fact, it can be as easy as enjoying a tasty snack or mixing up a refreshing drink. The key is to keep it consistent and basically just follow your pre or post-workout routine minus the exercising. 

Most experts recommend a creatine dosage of around three to five grams per day for creatine monohydrate, whether it's a workout day or a rest day. Less is typically needed for Creatine HCl to get the same effects as creatine monohydrate.

This ensures your muscle creatine stores are kept topped up, ready for whatever your fitness routine throws at you next. But remember, it's not just about when you take your creatine, but also the type of creatine you're taking. 



At CON-CRĒT, we strongly recommend Creatine HCl over the other types of creatine. Creatine HCl is significantly more bioavailable than creatine monohydrate, so taking less of it can still provide the same benefits.

We offer a wide variety of options to keep your supplementing interesting. Not only do we offer both flavored and unflavored powders, but we also feature capsules and gummies. Each option delivers the same high-quality Creatine HCl, so you can choose the one that best fits your lifestyle and preferences.

Is Taking Creatine on Rest Days Right for You?

So, should you be taking creatine on rest days? The answer is yes! The benefits of creatine can be enjoyed any day of the week.

However, your decision should be based on your personal fitness goals, your body's response, and the advice of health professionals. Remember, it's not a one-size-fits-all answer but a journey of discovery to find what works best for you.

The benefits — maintaining optimal creatine levels, supporting muscle recovery, and encouraging protein synthesis — are compelling. However, it's also essential to consider potential downsides such as water retention and digestive issues. Thankfully, most of these downsides are absent when taking Creatine HCl, so we’ve built our products to reflect our commitment to this form of creatine.

If you're considering adding creatine to your regimen, why not try CON-CRĒT? Our high-quality Creatine HCl supplements are specifically designed to be more soluble and absorbable than creatine monohydrate, making it a better choice for your fitness and overall wellness goals. 

You don’t have to be a gym enthusiast to reap the benefits of creatine. CON-CRĒT might just be the creatine solution you've been looking for to support your wellness. After all, isn't it time your supplements worked as hard as you do?


Creatine and Phosphocreatine: A Review of Their Use in Exercise and Sport | PMC

Role of the Phosphocreatine System on Energetic Homeostasis in Skeletal and Cardiac Muscles | PMC

Why Are Rest Days Important? | Live Science

Pathophysiology of Exercise-Induced Muscle Damage and Its Structural, Functional, Metabolic, and Clinical Consequences | PMC

Stunning Images Show How Muscles Heal Themselves After a Workout | Live Science

Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition | PMC

Specificity of Creatine in the Control of Muscle Protein Synthesis | PMC

The Effects of the Recommended Dose of Creatine Monohydrate on Kidney Function | PMC

Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations | PMC

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