Should I take creatine without working out? This is a common question for athletes on rest days and non-exercising individuals looking to reap the benefits of this popular supplement. Throughout this article, we will examine whether taking creatine without working out can be beneficial or harmful in the long run.
Quick Takeaway:
- Creatine can be taken without working out or on rest days. It’s not necessary to do so, but it provides the sought-after benefits of taking creatine, such as improvements in cognitive performance and energy production.
- Overconsumption of creatine can promote some side effects, such as digestive upset. Excess creatine will be excreted through urine, ridding the body of the unneeded surplus.
- In exercise, creatine promotes many desirable benefits, including enhanced athletic performance, speedier recovery, and increased muscle growth.
Table of Contents
Can I Take Creatine Without Working Out?
Yes, you can take creatine when not working out!
Creatine is a naturally occurring compound found in animal-based products like meat and synthesized by the human body. Made from three amino acids, this endogenous amino acid derivative has become a popular dietary supplement for its benefits in the health and fitness world. It comes in many forms, the most researched being creatine monohydrate.
But what happens if you take creatine without working out? Though creatine supplements are often used to enhance performance and progress in sports and fitness, they can also promote other related health benefits like improved cognitive function and energy levels.
What Happens If You Take Creatine and Don’t Workout?
Is taking creatine without working out bad for you?
The purpose of supplementation is typically to restore depleted stores, which often occurs through physical activity. Without exercise to deplete these creatine stores, the likelihood of excess creatine that can’t be used is high, mainly since the body naturally produces creatine, and the nutrient can also be consumed through foods.
The excess creatine needs a place to go if there’s no space in the body. If excess creatine can’t be used, it’s typically excreted through the urine.
The Purpose of Creatine Supplementation With Exercise
Our survey revealed that 40% of responders take creatine supplements for sports or fitness performance, while 13% claimed they used to take them. Combined with regular exercise, creatine supplementation promotes numerous benefits, such as improving physical performance and supporting muscle-building endeavors.
Many fitness enthusiasts and athletes incorporate creatine supplements into their daily routines to enhance performance, promote recovery, and produce more outstanding results for muscle growth. Find out more about the purpose of creatine supplementation with exercise below!
Supports Lean Muscle Mass
One desirable quality of creatine supplementation in exercise is its capacity to support and maintain lean body mass. This can be a crucial component in the body recomposition efforts of many fitness enthusiasts and athletes looking to maintain and increase muscle mass through intense physical activity.
Promotes Muscle Growth
Creatine supplementation is used by many to support muscle growth and promote more prominent results in fitness progress.
At the start of creatine supplementation, many experience weight gain due to water retention in the muscles. This is often temporary, and many people mistakenly believe creatine has helped them gain power quickly and in an unrealistic period of time.
Though this attribute of creatine is temporary, the natural substance genuinely aids in muscle growth, just not in a short period. Combined with resistance training, creatine supplementation has been shown to increase muscle mass by decreasing serum myostatin, a cytokine correlated to the negative regulation of muscle mass.
Enhances Muscle Recovery
Though creatine is not the best choice for reducing muscle soreness caused by intense physical activity or exercise, it does have qualities that positively impact muscle recovery.
For example, creatine increases glycogen synthesis, vital for replenishing the muscles and activating muscle tissue repair. Creatine also protects the body against oxidative stress and damage, promoting a faster recovery and reducing the risk of injury.
Improves Athletic Performance
Most creatine supplements are incorporated into athletes’ routines to promote improvements in muscle strength and force output.
Research has consistently shown that creatine is effective in enhancing athletic performance. Increasing creatine stores positively improves power production, promoting better sprint performance, work output, and muscle strength.
Non-Sports Related Benefits of Creatine Supplementation
Though creatine supplementation is often correlated with sports and fitness, this supplement has other potential benefits for non-active individuals. From improved mental performance to boosting energy levels, continue reading to learn more about the non-sports-related benefits of creatine supplementation.
Boosts Energy Levels
Creatine’s function in the body is essential for stimulating the production of adenosine triphosphate (ATP), a source of energy in the human body. Once ATP has been produced, it is transported to the muscle cells to be used as fuel.
Though athletes may use creatine powder or capsules to produce energy rapidly for athletic performance, it can also benefit individuals who aren’t taking the supplement while working out. It can provide an energy boost to jumpstart your day and improve productivity.
Improves Cognitive Performance
Taking creatine positively impacts brain health, helping to support cognitive performance.
Research shows that creatine supplementation can improve brain function and reduce mental fatigue to support mental clarity and focus. This is done by creatine’s reduction of stress placed on the prefrontal cortex, which affects mood and focus.
The Implications of Taking Creatine Supplements on Non-Training Days
Though creatine naturally synthesizes in the human body and can be consumed through animal proteins, sometimes that isn’t enough. In these cases, a creatine supplement is necessary to restore these depleted levels more quickly.
Consuming creatine supplements on non-training days will not promote serious side effects, as excess creatine will be excreted through the urine. With or without exercise, creatine can provide significant benefits such as improved brain function and boosted energy levels.
Taking creatine on non-training days isn’t necessary. Still, for seriously active individuals, this can be beneficial for restoring creatine levels to promote recovery, muscle growth, and lean muscle mass maintenance.
Final Thoughts on What Happens When You Take Creatine Without Working Out
Creatine exists naturally in animal proteins and is easily consumed through a healthy diet. The body also helps produce this compound using amino acids.
Taking a creatine supplement isn’t necessary without the physical activity of lifting weights, sports, or other exercise to deplete creatine stores because of the body’s natural means of producing and consuming this substance. Consuming creatine without working out won’t produce any severe side effects, though we advise consulting with a medical professional before beginning supplementation to avoid any potential health concerns.
Frequently Asked Questions
Should I take creatine every day or just on workout days?
Creatine doesn’t need to be taken every day. Taking it on workout days will help restore depleted creatine levels caused by engaging in physical activity. Rest days don’t require creatine supplementation as these stores can easily be supplemented through natural and dietary means.
Can I consume creatine without working out?
Yes, you can consume creatine without working out. We don’t typically recommend it because creatine is already naturally synthesized in the human body and can be consumed through dietary means. So, it will not provide much effect unless your creatine stores are depleted. That’s why creatine supplementation is often correlated with resistance training to replenish low creatine stores.
What happens if I take creatine without working out?
If you take creatine without working out, you may note some energy levels and mental performance improvements. Creatine supplementation typically causes water retention, causing temporary weight gain and a fuller appearance to muscles with or without the combination of resistance training.
