Should I Take Creatine On Rest Days?
One of the most common questions regarding creatine use is whether creatine supplementation is helpful only on the workout days and should we take it on rest days too?
The simple answer is YES. Creatine supplementation is more effective when you take it on workout as well as rest days.
How To Use Creatine?
Creatine is best taken in the loading phase in which you take four doses of 5 grams each every day (20 grams a day) for the first 7 days.
Thereafter, you can take a dose of 5 grams per day. This will help you build up good levels of creatine stores in your muscles and experience a noticeable difference in your workout performance and results.
Creatine is a supplement that helps fill the nutritional gaps of a daily diet and allows your body to get the extra boost it needs to handle bouts of intense exercise.
Therefore, it does make sense to use creatine every day without fail. In other words, creatine doses should be taken on workout as well as rest days.
You should consume creatine with a balanced meal of protein and carbohydrates to increase the extent to which your body can retain creatine.
What Does Creatine Do?
Creatine is a blend of three amino acids: glycine, arginine, and methionine. It gets stored in the muscles and serves as the primary source of fuel for your body to handle quick bursts of activity such as sprinting or lifting.
Creatine plays a big role to stimulate an increase in the production of adenosine triphosphate (ATP) in your body that gives the energy your muscles need to function properly.
Generally, the ATP levels fall during intense exercise. If you have been using creatine supplements regularly, your body is in a better position than ever to tap the creatine stores and break them into creatine and phosphate to increase your ATP that, in turn, helps you replenish energy.
Creatine helps you add solid muscle mass, strength, power, and endurance that, in turn, conquer more sets and reps with complete ease. It also improves the overall sense of well-being, and enhances protein synthesis and nitrogen retention.
Creatine also improves alertness, concentration, and agility. All in all, creatine supplementation helps you physically and mentally.
What Else To Do On Rest Days?
It is very important for you to focus on muscle healing and recovery by following a well-balanced diet plan and get a good sleep of at least 8-9 hours a day. You should avoid nicotine, alcohol, and substance abuse.
It is also advised that you should engage in some light exercises such as stretching and incorporate stress management techniques such as meditation in your daily life routine to stay in a good shape.