“Studies show that in weight lifting, creatine supplementation can often add 1-2 and sometimes 3 extra reps to an individual’s set.”
Creatine is a popular supplement for athletes and bodybuilders because it can help improve performance and muscle growth. But what about taking creatine on days when you’re not working out? Is there any benefit to taking it on off days, or is it better to save your creatine for your next workout? Here’s what you need to know.
What creatine does
Creatine is a compound that is produced naturally in the body, and it plays a role in energy production. It can also be taken as a supplement, typically in powder form, to increase levels of creatine in the body. Because of its ability to improve performance and muscle growth, creatine is a popular supplement among athletes and bodybuilders.
Our muscles use an energy source called adenosine triphosphate (ATP). When it is used, a phosphate is removed and it becomes adenosine diphosphate (ADP). Creatine is stored in our muscles as phosphocreatine and is able to restore the missing phosphate to turn ADP back into ATP to be used as energy once again.
When we take creatine, we build up these phosphocreatine storages, resulting in ATP being more readily available. This can aid an athlete by supplying a boost of energy.
Studies show that in weight lifting, creatine supplementation can often add 1-2 and sometimes 3 extra reps to an individual’s set.
Common side effects of creatine include mild bloating, water retention, and some weight gain. But these often clear up after two weeks of use.
Why you should take it every day
Creatine can be found naturally in our bodies but lacks the storage capacity that supplementation can offer. When we take creatine we’re basically filling those storages up.
Taking creatine every day ensures that the storages are full. This is called creatine saturation. It’s very simple and easy to take 5g every day by adding it to your water or protein shake. Working it into your daily routine will guarantee that you’re always fully saturated.
3 Days a week, 5 Days a week, skipping days
Some people wonder if taking creatine less than seven days a week is ok.
Studies show that missing a day or two of creatine supplementation is ok, as the body actually takes a long time to use up the storages it has. Even if you miss a whole month, your body still makes creatine on its own so you’ll never run out.
If you decide that taking creatine five days a week is easiest for you, that’s ok. Skipping two days won’t have any effect on your performance, as the storage will never fall below a concerning level.
What happens if you stop taking creatine?
If you stop taking creatine, your natural storage are going to continue to provide creatine to the body, but a smaller amount. You may notice a slight decline in energy or performance at the gym, but you’ll adapt and get used to it quickly.
If you’ve quit taking creatine and jump back on it at a later date, expect to see the side effects again if you experienced any the first time.
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