Can You Take Creatine Without Working Out?

Can You Take Creatine Without Working Out?

So, can you take creatine without working out?

There are two possible meanings to this question. Let’s answer both of them.

First, if you are someone who does not exercise, should you be taking creatine? Another angle to this question is, should you take creatine on a rest day?

The answer to both of these questions is yes, but it is more complicated than that.

Can You Take Creatine Without Working Out?
Can You Take Creatine Without Working Out?

Creatine & Hydration

Even though creatine may not directly impact urination, it should.

This is because it is necessary to stay hydrated while on creatine. When taking creatine, the muscles hold more water.

Since the muscles use more water, less is available for the rest of the body. This is why drinking plenty of water (on creatine especially) is necessary.

The most common side effect of insufficient water intake is cramping, although more severe problems (i.e., kidney issues) may occur.

Should You Take Creatine On Rest Days?

If you are currently taking a creatine supplement, you should absolutely be taking creatine on your rest days.

One of the most beneficial aspects of creatine supplementation is its benefit for muscle recovery. By not taking creatine on your rest days, you deprive your body of nutrients it could use to enhance recovery.

Another important aspect of creatine supplementation is consistency. It is important to remain consistent with your dosage to see the best results, including rest days.

There are no drawbacks to taking creatine on rest days as opposed to work days. Like any other day taking creatine, it is important to stay adequately hydrated.

Can You Take Creatine Without Working Out?

So, can you take creatine without working out?

Yes, you can take creatine if you do not exercise. However, the truth is that the primary reason to supplement creatine is to enhance physical performance.

There are other benefits of creatine and many more potential benefits that are not yet proven. That being true, the facts right now would indicate it is not worth the cost to supplement creatine if you do not plan on exercising.

Non-Exercise Related Benefits of Creatine

In addition to the more well-known athletic benefits creatine supplementation provides, newer studies show data on potential neurological advantages.

The given studies indicate that creatine supplantation possibly contains a neuroprotective property. Sed neuroprotection can aid concussion prevention.

There are also links between this somewhat unknown property of creatine and its possible treatment of the elderly who have diseases like Alzheimer’s and Parkinson’s.

Can You Take Creatine Without Working Out: About Creatine

What Is Creatine?

Creatine is a non-essential amino acid produced naturally by humans. The overwhelming majority of creatine exists within the skeletal muscles.

Creatine plays a key role in ATP synthesis. ATP generates the chemical reaction necessary for energy within muscles.

An increase in creatine stores within muscle cells allows for increased muscular capacity, which is the primary reason it is used as a supplement.

Weightlifters and athletes use creatine supplements commonly.

Creatine can be obtained in relatively small amounts from meats, fish, and other dietary sources.

Scientifically Proven Benefits of Creatine

Is Creatine Safe?


Overwhelming amounts of data collected over the decades conclude that, for the average and healthy adult, creatine is safe.

Creatine is often put into a similar conversation as steroids. However, this claim could not be further from the truth.

While creatine can improve muscular performance, the similarities pretty much end there.

Creatine is produced naturally by the body and has no adverse health effects.

Considering the statements above, it remains necessary to consult with a doctor before starting any new supplement. Each person is different and may have varying medical conditions.

How To Take Creatine

How should I take my creatine? A commonly asked question before beginning with a creatine supplement.

First, let us consider the forms creatine supplements come in.

Most commonly, creatine comes in powder or pill form. Depending on which factors you consider the most important, pills or powders might make more sense for you.

To solve this dilemma of which form of creatine would be best for you, click here.

Now, let us consider when to take creatine. To be frank, the time of day you take your supplement does not matter a whole lot.

More importantly, you should remain consistent with your supplementation; avoid missing days.

You will want to avoid taking creatine before bed and taking creatine on an empty stomach.

If you are looking for the optimal time to take creatine, some studies suggest that taking creatine before a workout yields the best results. However, sed studies are inconclusive.

Finally, let us consider what to take creatine with. Ideally, creatine is consumed alongside some form of carbohydrate or protein (or both). When combined with carbs, creatine absorption improves.

Can You Take Creatine Without Working Out: Other FAQs

Does Creatine Break A Fast?


Since creatine alone contains 0 calories, it does not break a fast.

However, many creatine’s are flavored or have other ingredients. To learn more about this question, click here.

Can Creatine Expire?


Creatine containers have expiration dates and therefore expire. Although, creatine (powder and pills) tends to remain usable for 1-2 years beyond its expiration date.

To learn more about the shelf life of creatine, click here.

Can Creatine Cause Bloating?

No, creatine does not cause bloating.

This is a common misconception. Yes, creatine may and probably will cause rapid weight gain.

However, this weight is from additional water being held within the muscle cells, not bloating.

To learn more about creatine ‘water weight,’ click here.

Can You Put Creatine In Coffee?


It is fine to mix your creatine powder into your morning coffee. That being true, it is not ideal.

Learn why this is the case here.

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