Before I get into the “should you take creatine on rest days” topic, let me give you a quick background on creatine and why it is used in the body. Creatine is an amino acid that helps to create ATP (adenosine triphosphate), which is the fuel for muscles. The more creatine your body has the more ATP, it can produce, which gives muscles more energy to perform better and longer. This is one of the reasons most people choose to take it during workouts or periods of high intensity fitness training.
The second “Should you take creatine on rest days” question is “Is there a recommended dose?” The recommended amount is about 2 grams per pound of body weight or a tablespoon every other day. This can range depending on your goals and desired level of muscle mass. As with many supplements, though, not everyone responds the same way to creatine supplementation. You may experience some improvement in your performance or results, or your symptoms may subside.
The reason most people take creatine is that it helps build muscle mass. The typical recommendation is to ingest it first thing in the morning before eating food. Studies have shown that ingesting about 50 grams of creatine before eating food can increase muscle growth by as much as 40%. The best time to take it is just before you go to bed, but that is only if you are interested in eating food with creatine in it. If not, then you can consume the supplement during your last meal of the day.
Studies have also shown that taking creatine before exercising can increase your endurance up to four times faster than if you were not taking the supplement. This means that you will burn more calories when you exercise, so you will reach your goal weight faster. And when you are done exercising, the excess creatine that you had stored in your muscles will start to break down and be released into the bloodstream. This will help your muscles recover from your workout more quickly.
There are no harmful side effects when it comes to taking creatine on rest days. It has been approved by the FDA and has been used by professional athletes for years. Although the benefits are great, there are some potential downsides to using this product. Because the muscles grow while you are resting, it is possible that your workout performance could suffer if you do not properly care for your body after you finish working out. Another possible issue is that too much of it can cause your muscles to get larger than normal.
Some of the potential downsides to the use of creatine supplementation include gastrointestinal issues if you take it with meals, vomiting, diarrhea, nausea, and bloating. You should let your doctor know if you experience any of these symptoms. There have also been reports of thinning of the skin, especially around the stomach area. If you want to give it a try for a few weeks, consider doing so at the beginning of your workout schedule. This way you can figure out if you need to increase your dosage. You should also consider the potential side effects if you decide to take creatine supplementation when you are not working out.