Creatine supplement is the most used in the health and fitness industry because of their magical results. It is a perfect supplement for muscle growth along with training.
Not only creatine works as a muscle booster, but it is also known as a performance enhancer and shortens recovery time.
Generally, creatine has a lot of benefits to offer; what about creatine consumption when you are not working out?
In this article, we will figure out if you can take creatine without working out. What are the possible effects that it can bring to your body?
There is a lot of confusion regarding creatine consumption in the non-working-out state; we will guide you step by step about the pros and cons of it.
Let’s find out to learn more!
Table of Contents
- What Is Creatine?
- Can You Take Creatine Without Working Out?
- Benefits Of Taking Creatine Without Working Out
- Are There Any Side Effects of Taking Creatine?
- Which Form of Creatine Is Most Effective?
What Is Creatine?
Creatine is an amino acid-based molecule made up of methionine, glycine, and arginine. It is naturally produced in the liver and kidney, and skeletal muscles.
A significant portion of creatine is stored as phosphocreatine in skeletal muscles. The stored creatine plays a role in the regeneration of ATP, known as the power supply of the body.
Creatine is involved in muscle contraction and actively provides energy during high-intensity training sessions. Creatine is the only supplement with the most negligible side effects.
It improves performance by making energy available readily during intensive workout sessions. Creatine shortens recovery time and is best for muscle gain.
Can You Take Creatine Without Working Out?
First of all, you need to understand the core function of creatine. It speeds up the energy cycle by readily providing the phosphate group to ADP as soon it breaks down and converts it back to ATP.
So, the process of ATP production is occurring at a faster rate which is essential for muscle growth.
Yes, you can take creatine on your rest days. In case you are not working out or training, but still, you might have to do house chores and some walking, creatine will keep you energetic.
Not only is provides energy for muscle contraction, but creatine also keeps your brain alert.
On the days you are not working out and still taking creatine, you will observe fuller muscles. Moreover, it will prevent the loss of already-built muscle and preserve your body’s strength.
Benefits Of Taking Creatine Without Working Out
We know the notable effects of creatine will training, but now the point of concern is how creatine reacts inside the body when you are not working out.
Some important benefits are highlighted below:
1. Muscle Gainer
Even if you have no workout routine and take creatine, it will still help in gaining muscle.
A study tells those women, after consuming creatine for a month without a single day of training, observed significant gains in lean muscle.
In another research, men who took creatine for a week experienced greater strength and gain in muscle mass.
The results were quite mind-blowing; some of the participants gained around 3 to 4 pounds of muscle.
2. Quicker Progress
Tests were performed before and after casting, and an increase in lean muscle and size was observed due to creatine loading.
3. Help In Daily Activities
We have heard about the excellent results of creatine for weight lifters and athletes. But to your surprise creatine proved a recovery agent for patients of sarcopenia.
Sarcopenia is a gradual loss of muscle mass that hinders your day-to-day activities and even general movements.
Research claims that patients with sarcopenia, after taking creatine for a week with a sedentary lifestyle, found increased strength and willingness to get up and walk.
So, these results were astonishing as patients experienced improved grip and muscular endurance.
4. Controls blood sugar level
Fluctuations in blood sugar level is a problem for many diabetic and sometimes non-diabetic people as well.
Creatine makes your cells more sensitive to the food comprising carbs.
It makes the glucose readily available for your muscles, as a result, elevates your blood sugar levels and provides more energy to perform daily activities.
5. Improves focus and mood
Vegetarians often experience low creatine levels, but with the help of creatine supplementation, notable results in the non-working out participants were seen.
Creatine is involved in ATP regeneration; with the help of supplement, the process speeds up leaving you less fatigued and in a better mood.
6. Delays Aging
Creatine has proven anti-aging effects. As you grow older, your body gets saggy with the help of creatine, you can prevent saggy skin by giving it a tightening effect.
Other than this, creatine hinders the functioning of the aging biomarker lipofuscin and shields muscle loss.
7. Improves Cognitive Function
Several factors can deplete your creatine levels, like sleep deprivation or intense activity. But on your rest days, you can refill your creatine reserves for enhanced cognitive ability.
Creatine is involved in dopamine regulation and will aid in brain function. Creatine also improves mitochondrial function.
Are There Any Side Effects of Taking Creatine?
According to the International Society of Sports Nutrition, 3 to 5 grams is recommended dose of creatine. But 30 grams in a day up to five years is considered safe.
If taken more than the limits, you might experience nausea, vomiting, and in some cases, diarrhea.
Creatine causes water retention, which increases your water weight and sometimes makes you look bloated. But always take the dosage according to physicians’ advice.
As you already know that creatine helps your muscles hold weight inside them, due to which water from other parts is drawn, leaving them dehydrated.
When your body is dehydrated, it will make you feel thirsty, and require plenty of water.
Which Form of Creatine Is Most Effective?
Creatine is available in different forms and combinations like creatine monohydrate, creatine citrate, creatine ethyl ester, creatine nitrate etc. Each type has its own unique properties, effectiveness, and absorption.
Creatine monohydrate is considered the most effective and easy-to-absorb form of creatine. Creatine monohydrate readily becomes available for the body and muscles.
The quick absorption gives the body energy to workout with greater strength.
In case you are not working out and still want to consume creatine monohydrate, it is completely safe.
As the body has the capacity to absorb and store the required amount, the excess amount is excreted.
It is good to have routine tests to check the creatine levels and manage your dose with the help of a dietitian or physician.
We have always heard about the magical effects of creatine for weight lifters and athletes. By now, it is evident that creatine has a number of benefits for non-training participants.
The weightage of positive factors clears the confusion that you can take creatine without working out.
The cons can be subsided by consuming creatine within safe limits by consulting a physician for proper prescription.