How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (2022)

You’ve done your research and have come to the decision that you’re going to take creatine. This very well documented supplement has been used for many years by bodybuilders and athletes alike, all who hope to improve their performance, increasing strength output and boosting endurance.

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Creatine Strategy #1: The Loading Strategy
Creatine Strategy #2: The Single-Dose Strategy
Should I Take Creatine Pre Or Post Workout?
Should You Take Creatine On Off Days?
Top Creatine Brands

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (1)

There’s no denying the fact that creatine works, but if you want to see the best results from it, you need to know how to use it.

There are a few different strategies for using this popular supplement, so let’s take a closer look at each of these, giving you all the information you need to know moving forward.

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Strategy #1: The Loading Strategy

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (2)The first strategy is the one that is more commonly applied and involves a short period of loading before you move into the maintenance phase.

The goal here is to quickly saturate your creatine stores, which will be heavily depleted if you have been doing intense workouts previously without taking the supplement.

This allows you to start feeling the difference and seeing results rapidly.

How To Load Creatine

For the loading phase, you are to take twenty grams of creatine daily for a five day period.

It’s advised that you split this twenty gram dose up into four servings of five grams per serving.

It’s also important to note that this 20 gram dose is the average. If you want to get specific based on your body weight, see the chart below:

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (3)

When you take these servings is up to you, however taking one before the workout and one again after the workout is a smart move.

It’s actually why supplements like C4 pre workout and others include a small dose of creatine in their supplement.

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (4)

Moving On To The Maintenance Phase

Then once the initial five day loading period is up, you will then move into a maintenance phase, where you take 2 to 3 grams per day from that point forward.

At this point, your body should have reached full saturation so there is no need to keep taking the 20 gram dosage – 2 or 3 grams should be enough to keep you saturated while you do your intense workout sessions.

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (5)

Note that two or three grams should be enough to keep most individuals at the point of saturation.

With that said, larger individuals may be better off pushing this up to the 5 gram mark.

They have more muscle mass to support, thus can store more creatine.

(Video) 8 Questions About Creatine Answered | Jose Antonio, Ph.D.

What are the pros and cons of this strategy?


The biggest pro is the fact you will start noticing results quicker.

Within the five day period, you should already be noticing that your weight lifted is going up and you aren’t feeling as fatigued during the sessions you do.

In summary:

  • You’ll notice faster results
  • You’ll be able to lift heavier
  • You won’t feel as fatigued as usual


The con to this strategy however is that due to the very high 20 gram dose, many people will find they start to experience water retention and bloating to a more significant degree.

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (6)

Some water retention and possibly bloating is common when you use creatine regardless of how much you are taking. (Source)

With that said, adding the loading period definitely makes it more noticeable.

If you are someone who is very concerned with aesthetics and doesn’t want to experience bloating, then this is not the strategy for you.

Likewise, some people may find that they begin to experience some muscle cramps with the loading phase in there.

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (7)

This is caused by creatines dehydrating properties, which can increase the bodies demand for water. (Source)

Of course, you can combat this by upping your water intake.

But some just don’t want to do that.

As a result, they choose to stay away from this and utilize the next strategy discussed instead.

In summary:

  • You’ll likely experience water retention and bloating
  • You may experience muscle cramps, although this is typically rare

Keep in mind that many higher quality creatine products are designed to minimize the bloating/water retention you experience, so depending on the particular brand you use, this may not be an issue anyway.

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Strategy #2: The Single-Dose Strategy

This second strategy is the single dose strategy.

This is going to be more ideal for those who aren’t in any rush to see maximum results immediately and who want to stay looking as lean as possible (not experience any water retention).

How To Do This Strategy

With this strategy, you simply take your two to five grams of creatine right from the start.

So essentially, you skip loading and move straight into maintenance.

(Video) The BEST Way To Use Creatine For Muscle Growth (4 STEPS)

Here’s an example of what your dose would look like based on body weight:

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (8)

Given enough time, you will reach a point of full saturation with this strategy as well, it’ll just take longer to do so.

Some people may also wish to use the middle ground, taking 10 grams of creatine for 10 days straight and then move into the loading period from there. This will work as well and may help give you a bit of both worlds.

There’s a bunch of pre workout supplements that include a small amount of creatine into the mix, including ones like 4 Gauge pre workout.

What are the pros and cons of this strategy?


  • You won’t experience bloating or water retention, or if you do, it will be dramatically less.


  • It will take longer to see the best results.

Some studies have actually concluded that it really doesn’t matter which strategy you use. (Source)

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Pre Or Post Workout?

Another question that typically comes up is whether you should be taking your create pre or post workout.

The answer is that all in all, it’s not going to matter all that much.

If you take it pre workout, you’ll prepare your body for the workout immediately ahead.

On the other hand, if you take it post workout, you’ll get your body ready at that point for the workout that’s coming your way next time.

What’s more important than the actual time you take your creatine is that you take it with some simple carbohydrates.

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (10)

Note that I said some.

That does not mean you should house a 12 pack of donuts right before you’re gym routine. 🙂

As these simple carbohydrates spike blood glucose, this can help increase the uptake of the creatine into the muscle cells. (Source)

Because most trainees will be eating a higher carb meal immediately post workout (and not as often pre workout), this means that for many, post workout would be the time to take it.

If you eat simple carbs both before and after the session, then you have your pick between the two different time periods.

Remember that since creatine will cause the body to store additional water, it is a must that you increase your total water intake when you start using it. This will help you avoid any muscle cramps or the bloating that may occur as mentioned above.

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Should You Use Creatine On Non-Training Days?

Finally, you may be wondering whether you should take it on off days or not?

Since you will not be depleting your creatine stores to nearly the same degree on off days (since creatine is primarily depleted with intense muscle contractions), you generally will not need to supplement with it when you aren’t doing a hard workout session.

However, some individuals may choose to still take a small dose for extra support and to ensure they are always keeping their ‘tank’ full, so to speak.

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (11)

I’ve personally noticed that, if I take creatine on my off days, I definitely feel way less sore than if I don’t.

After reading through various forums like and Quora, the general consensus seems to be the same…

If you’re in the loading phase, don’t take creatine on your rest days.

If you’re using the single-dose strategy or are in the maintenance phase, do not take creatine on your off days.

As creatine is a relatively cost effective supplement, most people will do well taking it daily to assure it’s working optimally.

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Top Creatine Brands

I’ve personally used probably about a dozen brands of creatine over the years. In general, they all work very effectively.

Here’s some of the most popular brands I’ve personally tested:

  • – $19.99 for 1 KG
  • Dymatize Creatine Micronized – $21.99 for 1 KG
  • MusclePharm Creatine – $19.99 for 1 KG

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So there you have your complete creatine usage guide.Depending on what’s most important to you and your own workout protocol, use this to help dictate how you choose to use this supplement.

Personally speaking, I like the single-dose strategy.

It eliminates the potential for bloating, and I just seem to get better results with it.

I also prefer to take creatine before a workout, which is why I like 4 Gauge pre workout so much (

It helps both to rev up your workout, AND prepares your body for the upcoming workout.

As I mentioned earlier, taking it pre or post workout isn’t a huge choice to make.

Just make sure you take it!

Finally, as for taking creatine on your off days, remember this will be dependent on whether or not you’re in the loading or maintenance phase.

(Video) When you stop taking creatine #shorts

You can do it either way, but I just noticed that avoiding creatine on the days you’ll be laying around on the couch works best if you’re already taking a huge dose of it.

As always, practice safety, exercise caution and listen to your body to see how each dose is affecting you personally and to make sure that you are not experiencing any ill side effects or interactions with any supplements or medications that you are currently taking.

As always if you have a more specific question concerning creatine you can always email us, we’re here to help!!

Top 3 CreatineAffiliate Disclosure

#1 Rated – Muscle Advance

Muscle Advance creatine is probably the most effective creatine product we have come across.

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#2 Rated – Body Fortress

Body Fortress high performance creatine is another highly rated creatine supplement used by many of our users.

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#3 Rated – Creatine X3

Creatine X3 is often taken as a post workout creatine that helps repair broken muscle tissue.

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Author: Rob Miller

How To Take Creatine: Take Creatine On Off Days? [#1 Answer Revealed] (15)

Rob Miller founded over 7 years ago, and has been the chief editor ever since. He has a diploma in Advanced Dietary Supplements Advisor, and worked at GNC for 3 years.He KNOWS supplements, both inside and out.Rob currently resides in Jupiter, FL, with his wife of 4 years. Learn more about him in his Bio here.Follow him on Twitter, Facebook, LinkedIn, or find him on Google +.View all posts by Rob Miller


How do you take creatine on off days? ›

Take it both on your training day and your rest day to maintain a constant store in your muscle cells. On your training days, take creatine about 20 minutes before or after your workout with protein. On your non-training days, you can take your creatine any time, but should also consume it with protein.

Can we take creatine on off day? ›

But despite its widespread use, there's still a lot of confusion about when and how to take creatine. One common question among athletes: Should I take creatine on off days? The short answer is yes, but you can also skip some days.

Should I take creatine everyday or just on workout days? ›

We recommend using creatine continuously. The recommended daily dose is between 3 and 5 grams. Continuous creatine intake – on exercise and training days as well as training-free days – promotes increased performance and muscle-building.

What is the proper way to take creatine? ›

How To Take Creatine: Do You Need A Loading Phase? - YouTube

When should I take creatine on off days? ›

On workout days, research shows that it may be better to take creatine shortly before or after you exercise, rather than long before or after. On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days.

When should I drink creatine? ›

Studies show that the best times to take creatine are before or after your workout. Creatine can help prepare you for large bursts of energy when performing a high-intensity activity.

Should I take creatine every day? ›

Creatine is a safe, well-studied supplement. Studies in a variety of people have shown no detrimental health effects of taking creatine supplements in doses up to 4–20 grams per day for 10 months to 5 years ( 19 , 20 , 21 ).

Can I take creatine every other day? ›

Can you take creatine every other day? You can supplement with creatine every other day providing the dose you're consuming maintains full creatine stores in your muscles. This approach may require you to ingest higher amounts of creatine on the “other” days (up to 10g).

Can I take creatine if I don't workout? ›

So, you can definitely take creatine if you don't go to the gym or if you're not trying to get 'big'. For people who don't work out, the benefits are mainly that creatine will give you that energy boost for any day-to-day movement, and will also improve brain function.

What happens if you skip a day of creatine? ›

Answer: You should never miss a full day. If you do, then double up the next day. If you miss more than 3 days, reload otherwise taking the daily maintenance dose will require a couple of weeks to get you back where you should have been to maximize benefit.

How fast do you see results from creatine? ›

If you take creatine supplements, you may gain weight because of water retention in your body's muscles. It will take seven to 28 days to see energy effects depending on how much creatine you already have in your body.

How long is a creatine cycle? ›

The most common Creatine cycle

A loading phase of 5-7 days of 20-30g per day, split into separate doses. A maintenance phase of 3-5g per day, lasting for 4-6 weeks. This is followed by a time of phase, lasting from 2 – 4 weeks, before considering starting another whole new cycle again.

How do you take creatine for beginners? ›

1) You can load creatine by first taking around 20g per day for 5-7 days. And then you ingest 3-5 grams a day after that to maintain the elevated creatine stores. 2) You can take 3-5 grams of creatine everyday right from the start. 3) You can cycle on and off creatine for a few weeks at a time.

Do you take creatine with water? ›

It's essential to drink plenty of water when taking creatine to get the most out of the supplements. Creatine might cause you to gain some weight from the water pulled into your muscles.

Can I take creatine before bed? ›

You can supplement with creatine before bed and at any other time of the day with confidence to achieve significant physical results alongside your workout routine.

Should you take creatine on vacation? ›

A well-researched supplement, creatine is remarkably safe for most people. Since you have a good understanding of creatine and assuming your diet is unchanged during your holiday, you will have a reduction (possibly to baseline) of water retention.

What happens if you take creatine and dont work out? ›

Some people think that if they take creatine and don't work out, they'll put on fat—but Roussell says it isn't true. "Creatine contains no calories, and has no impact on your fat metabolism," he says. "So taking creatine and not working out is just going to lead to nothing."

Do I have to take creatine daily? ›

Is It Necessary? While the loading phase does pump creatine into your body, it may not be necessary in order to boost total creatine levels. In fact, lower doses of creatine taken once daily can be equally effective at maximizing your muscle creatine stores — though it may take a bit longer.


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