Creatine is one of the most studied sports supplements, with decades of safety data.
It is a compound made up of three amino acids (arginine, glycine, and methionine) that your body uses to boost energy levels during workouts. However, research shows it may also offer many other health benefits.
Since creatine is mostly used in the context of exercise, is it necessary to take it only on days when you’re working out? Health spoke to three sports dietitians to find out.
“Creatine is a source of energy that our bodies produce naturally—and it’s also found in foods like meat and seafood,” Roxana Ehsani, MS, RD, CSSD, a sports dietitian, told Health.
Creatine increases your muscles’ phosphocreatine stores, allowing quicker regeneration of adenosine triphosphate (ATP)—the body’s main energy source—for short, intense bursts of activity, according to Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC, a registered dietitian specializing in sports nutrition for Top Nutrition Coaching.
“Because creatine supports the energy supply to muscles, taking creatine supplements can help improve sprint performance and support lifting heavier weights in max effort lifts,” Sarah Alsing, MS, RD, a sports dietitian, told Health. This can promote increased muscle mass and strength, which is why bodybuilders and power-based athletes (like sprinters) tend to take it. Creatine can also increase time to exhaustion, making it an excellent choice for high-performing endurance athletes like runners, cyclists, triathletes, and more.
Research also shows that creatine can enhance cellular energy production, and it may support injury and chronic disease treatment and rehabilitation. It may also help aging adults maintain muscle mass, reduce the risk of falls, lower inflammation, and slow bone mineral loss.
Short answer: Yes. “Creatine should be taken every day, even on rest days, to keep muscle creatine stores high,” explained Alsing. With high muscle stores of creatine, you’ll be better prepared for your next workout.
Additionally, creatine plays an important role in recovery from tough workouts. “Creatine can help active people recover faster, as it may help reduce muscle fatigue and soreness,” said Ehsani.
Generally, sports dietitians confirm that daily creatine intake is warranted and recommended—especially considering that Americans, on average, consume only about half of their daily creatine requirement (approximately 2 grams) from their diet.
Yes, but it’s not the most critical factor.
“It’s recommended to take creatine shortly before or after exercise, though there’s some emerging research suggesting it is most effective when consumed after exercise,” Ehsani explained. This same research also shows that supplementing with a source of carbohydrate or protein may marginally improve creatine uptake.
Research on the timing of creatine supplementation is limited, but consistency seems to be more important.
If you’re not already taking creatine and would like to try, here are some tips to help you get started:
- Be consistent: “Choose the same time of day to take creatine to help you remember to take it. Pair it with a meal or after exercise, making that your daily reminder to take it,” said Alsing.
- Pair with food: Get creative with how you take your creatine supplement for optimal absorption. Some ideas include mixing it into juice, yogurt, applesauce, a smoothie, or oatmeal—none of these should feel too heavy after a strenuous workout, either.
- Hydrate: Drink plenty of water with creatine supplements to boost hydration and restore any water losses from exercise (if taken after the fact).
- Give it time: “Take creatine consistently for four to six weeks to see if you notice any benefits before judging its effectiveness,” said Alsing. “Benefits build over time, so don’t expect an immediate ‘boost’ like caffeine,” Garcia-Benson agreed.
- Pick the right dose: “Most research says between 3-5 grams of creatine daily is safe and effective for supplementation,” said Ehsani.
- Choose a reputable supplement: Opt for a third-party verified supplement by organizations like the U.S. Pharmacopeia (USP) and National Science Foundation (NSF), since the Food and Drug Administration (FDA) doesn’t regulate dietary supplements for safety, effectiveness, or purity.
- Select an effective type of creatine: “Use pure creatine monohydrate for best value and safety,” said Garcia-Benson.
Creatine can support sports performance, endurance, and even muscle recovery. Additionally, it can aid in injury or illness treatment and recovery.
Sports dietitians say that taking it consistently helps keep muscle stores high, supports meeting daily creatine needs, and aids in muscle recovery—setting you up for an incredible workout once your rest day is over.
