Should You Take Creatine on Rest Days
Should You Take Creatine on Rest Days? Here's What the Science Says
If you’ve ever stirred a scoop of creatine into your shaker bottle and wondered,
“Do I really need to take this on days I’m not working out?”
You’re not alone.
Maybe you’ve heard the gym rumors:
“Save it for your lifting days.”
“It’s a waste on rest days.”
But what does the actual research say about creatine supplementation on your off days?
Spoiler: taking creatine every day might be one of the best moves you can make—not just for performance, but for recovery, muscle growth, and even brain health.
Consistency Pays Off: What the Research Shows
People who take creatine consistently—every single day—can see:
Up to 8% greater strength gains
Around 14% better muscular endurance
Even more surprising? In one study, participants who supplemented with creatine for just 10 days—without training—still saw measurable improvements in their bench press and squat strength.
Beyond performance, creatine has also been linked to improvements in:
Memory
Reaction time
Attention span
Whether you’re chasing a new personal record, trying to recover faster, or just want a little extra focus in your day, creatine has benefits that extend beyond the gym.
What Is Creatine, Exactly?
Creatine is a naturally occurring compound made from amino acids. It’s produced in your liver and kidneys and stored mostly in your muscle cells. Its main role is to help your body produce quick, efficient energy during short bursts of intense activity—like lifting, sprinting, or jumping.
You do get some creatine from food (especially red meat and fish), but typically not enough to fully saturate your muscles for peak performance. That’s where supplementation comes in.
Why Use Creatine? Key Benefits
Creatine is one of the most studied and effective supplements out there. Its benefits go far beyond the “gym bro” stereotype. Here’s what it can do:
Strength and Power
Supports greater force production in high-intensity, short-duration activities.
Anaerobic Endurance
Improves performance during repeated bouts of intense effort like sprints or intervals.
Muscle Growth and Preservation
Helps increase lean muscle mass when paired with resistance training and adequate protein. Also shown to help prevent muscle loss during injury or low-activity periods.
Faster Recovery
Reduces muscle damage and inflammation after workouts, allowing for quicker recovery.
Brain Health and Cognitive Support
Emerging evidence suggests creatine may support memory, attention, and cognitive function—especially in individuals with low dietary intake or high mental fatigue.
What Actually Matters for Results
There’s a lot of noise around how to take creatine, but here’s what really drives results:
Most important factors:
Daily consistency
Total daily dose of 3–5 grams
Long-term use to maintain muscle saturation
Pairing with resistance training
Staying well-hydrated
Still relevant, but less critical:
Timing (pre vs. post workout)
Loading phase (optional)
Taking with or without food
Specific brand (as long as it's third party tested)
Should You Take Creatine on Rest Days?
Yes. Absolutely.
Creatine is not a fast-acting supplement like pre-workout. It works by saturating your muscle cells over time, and this only happens through consistent daily use. Skipping rest days reduces saturation levels and can slow down your progress.
On your days off, your body is still working hard to recover, repair, and adapt. Taking creatine supports that process by:
Maintaining muscle creatine stores
Reducing inflammation
Aiding in recovery
Preparing your muscles for your next workout
Creatine Loading Phase: Necessary?
Loading—typically 20 grams per day for 5 to 7 days—can help you reach full saturation more quickly. But it’s completely optional.
Taking 3–5 grams per day from the start will still get you to the same place—it’ll just take a few weeks instead of one.
Choosing a Quality Creatine Supplement
Not all creatine supplements are created equal. Some contain fillers or low-quality ingredients, and some may even be contaminated with banned substances.
To ensure purity and safety, look for third-party testing from reputable organizations like:
U.S. Pharmacopeia (USP)
Informed-Choice
ConsumerLab
Labdoor
UL (Underwriters Laboratories)
Covance (Labcorp)
These certifications mean the supplement has been tested for ingredient accuracy, purity, and safety.
When’s the Best Time to Take Creatine?
The most important factor is consistency, not timing.
Some research shows slight benefits to taking it after your workout, when your muscles are more nutrient-sensitive. But on rest days, timing doesn’t matter as much. Take it at the same time you usually do to keep it part of your routine.
Will Creatine Make You Gain Weight?
Possibly—but it’s mostly water, not fat.
Creatine increases water content within your muscle cells (intracellular hydration), which can lead to a slight increase in body weight (usually 1–2 lbs). This is a good thing—it means the creatine is working.
This is not bloating or fat gain. In fact, the extra water can help your muscles look and perform better…also can we celebrate our bodies vs shaming them?? Join our free 5-day walking challenge if you could use a body image boost here.
Can You Take Creatine Without Working Out?
Yes—but the benefits depend on your goals.
Creatine may be useful if:
You’re injured and want to maintain muscle mass
You’re older and trying to support muscle or brain health
You follow a vegetarian or vegan diet and get little creatine from food
If you’re sedentary without specific health or performance goals, the benefits may not be noticeable—but it’s still safe.
Recovery Tips for Rest Days
To make the most of your rest days, don’t just focus on creatine. Prioritize recovery with these key habits:
Eat enough protein to support muscle repair
Stay hydrated throughout the day
Get quality sleep
Incorporate gentle movement like walking or stretching
Practice stress management
This is when your body rebuilds and adapts—so give it what it needs.
Final Thoughts
Creatine only works when your muscles are saturated—and to keep them saturated, you need to take it daily. Missing a day won’t derail your progress, but making it part of your routine will help you get the most out of your training, recovery, and even mental performance.
Want Help Choosing a Creatine Supplement?
Need guidance on finding a third-party tested product?
Check out my top 3 NSF-certified creatine picks—linked below.
Klean Creatine by klean athlete
Want to talk more about supplements?
Click the link below for a free strategy call. Let’s make sure your plan matches your goals.
Creatine Q&A: What Clients Are Asking
Q: Is creatine safe for women?
A: Yes, creatine is safe and effective for women. In fact, it may be especially beneficial during life stages like perimenopause and menopause. It supports strength, lean mass, and brain function—all of which become increasingly important as estrogen levels decline.
Research note: A 2021 review in Nutrients highlights creatine’s role in supporting both muscle and cognitive function in women during midlife transitions.
Link to source
Q: Should older adults take creatine?
A: Yes. Creatine can help preserve muscle mass, support strength, and reduce the risk of falls. It may also have cognitive benefits, especially in older adults who are physically active.
Research note: A 2024 meta-analysis found improvements in both short-term memory and physical performance in adults over 60.
Link to source
Q: Is creatine helpful for vegans and vegetarians?
A: Definitely. Since creatine is found mostly in animal products, plant-based individuals often have lower baseline levels. Supplementation can lead to greater improvements in muscle strength, performance, and memory.
Q: Will creatine make me bloated?
A: Not in the way people usually think. Creatine draws water into your muscle cells, which supports hydration and performance. This is different from subcutaneous water retention, and for most people, it doesn’t lead to visible bloating.
Q: Can I combine creatine with protein or other supplements?
A: Yes. Creatine pairs well with protein, carbohydrates, and most performance supplements. The only caution is to avoid taking it alongside very high doses of caffeine (over 300 mg), which might slightly reduce its effectiveness in some individuals.
Q: Is creatine only for people who want to “bulk up”?
A: Not at all. Creatine supports lean mass and strength regardless of body composition goals. It’s valuable for cutting, maintaining, or building muscle, and it doesn’t cause fat gain or make you appear bulky.
References:
ABOUT THE AUTHOR
Emma recently completed a four-week rotation as the first intern in Katie Hake’s private practice, where she gained hands-on experience in intuitive eating counseling, client care, and content creation. After graduation, she will begin working as a dietitian at Ascension St. Vincent in Kokomo, Indiana. Her long-term goal is to open her own private practice to continue supporting others through personalized, evidence-based care.
Emma is especially dedicated to making nutrition feel approachable, supportive, and grounded in real life—promoting wellness without the overwhelm. Through her work and social media (@balancedwithemma), she empowers others to build a confident, balanced relationship with food, movement, and mindset—helping them embrace health in a way that’s sustainable, joyful, and free from extremes.
