Creatine is a dietary supplement widely used by athletes, particularly those involved in disciplines requiring strength and power.
Its ability to regenerate ATP, the main source of energy for muscle contractions, makes it an invaluable aid to improving sporting performance in short, intense efforts. It also supports muscle growth.
The creatine intake protocol is a bit special, which is why one question often comes up: is it relevant to consume creatine on rest days?
In this article, our team explains why it's important to continue taking creatine - even on rest days - to maximize your sporting performance.
What is creatine and how does it work in the body?
Creatine, an amino acid naturally present in muscles, plays an important role in energy production during physical effort.
Its main function is to provide fast energy to muscle cells, essential for high-intensity, short-duration activities such as sprinting or strength training.
This substance is both produced by the body and supplied by the diet, notably via protein-rich foods such as red meat and certain fish. Contrary to popular belief, eggs contain very little creatine.
For athletes and bodybuilders looking to optimize their sporting performance and accelerate muscle recovery, creatine monohydrate supplementation in powder or capsule form is often recommended.
Obviously, if you want to build muscle, although creatine can be a strong indirect asset, there are many other tips for mass gain.
Definition and biological role
Creatine supplementation is mainly used to maximize muscle creatine reserves, in order to increase the production of adenosine triphosphate (ATP) in the alactic anaerobic phase.
This pathway is used by muscle cells to generate immediately available energy during brief, intense exercise. During exercise, ATP reserves are rapidly depleted, and the presence of creatine enables them to be replenished at a faster rate, increasing the capacity to sustain intense effort over a longer period.
This translates into improved performance(1), strength gains and, via other means, better post-exercise recovery.
Mechanism of action on muscle energy
The mechanism of action of creatine monohydrate supplementation is based on its ability to increase muscle phosphocreatine stores. Phosphocreatine is a compound that plays a role in the rapid regeneration of ATP. During anaerobic exercise, such as weight training, the body relies on this rapid source of ATP to provide energy.
As these ATP reserves are limited, the ability to regenerate them rapidly thanks to phosphocreatine enables more intense efforts and faster recovery between sessions.
By optimizing ATP synthesis, creatine supplementation significantly improves sports performance, contributing relatively indirectly to increased muscle mass and reduced recovery time.
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What is the correct protocol for taking creatine?
Creatine supplementation is a strategy widely adopted by athletes and bodybuilders - who are particularly interested in its usefulness for mass gain - but also by team sports and racquet sports enthusiasts, to improve overall performance and speed up recovery.
A question that often comes up is: should creatine be taken before or after training? In reality, it's a little more complicated than that.
To get the most out of creatine, it's essential to follow a specific protocol, divided into two main phases: the loading phase and the maintenance phase.
This protocol is designed to maximize creatine reserves in the muscles over a short period of time, thus optimizing its effectiveness. The total duration of the creatine cure is approximately 4 to 6 weeks.
Loading phase: definition and recommendations
The loading phase is the first stage of creatine supplementation. It consists of consuming a high dose of creatine monohydrate for a short period, generally 5 to 7 days.
The loading phase is essential to prepare the body to use creatine effectively in future training sessions.
According to studies(1) conducted by authorities in the field, such as Roger Harris and Eric Hultman, the standard recommendation is to take around 20 grams of creatine a day, divided into 3/4 intakes of 5 grams each.
This method aims to rapidly saturate muscles with creatine, significantly increasing the energy reserves available for high-intensity efforts.
It's crucial to understand that taking creatine immediately beforetraining does not directly increase performance on that same workout. The beneficial effect on the latter is the result of the accumulation of creatine in the muscles over several days. Instead, we recommend taking creatine after training, with a carbohydrate ration, such as a whey shaker with carbohydrates.
Can you see the effects of creatine right from the loading phase?
The effects of creatine are generally noticeable from the loading phase (20g/day for 5-7 days). Early signs include:
- Slight weight gain (1-2kg) due to water retention in the muscles
- Improved performance during short explosive efforts
- Better resistance to fatigue on the last repetitions of intense exercises
- Increased ability to link together several series of intense exercises
Maintenance phase: day-to-day management
After completing the loading phase, athletes enter the maintenance phase. During this phase, the creatine dose is reduced to around 3 to 5 grams per day.
This amount is sufficient to maintain creatine saturation levels in the muscles and continue to benefit from its effects on performance and recovery. The duration of the maintenance phase may vary according to individual goals and the body's response to supplementation, but it is generally intended for an extended period, ranging from 30 to 45 days.
Optimizing absorption and nutritional advice
To optimize creatine absorption, it is advisable to consume it with a source of carbohydrates. The presence of carbohydrates increases blood insulin levels, which can help transport creatine more efficiently to the muscles.
An example of an effective combination would be taking creatine with a carbohydrate drink or a carbohydrate-rich meal. This strategy can significantly improve creatine assimilation by the body and maximize its benefits.
Conclusion about taking creatine on rest days
Just as many people wonder whether they should take whey on rest days, creatine is even more complex to use, so the question naturally arises.
Regular creatine intake, including on rest days, is essential to maximize the benefits of this supplement on sports performance, muscle development and recovery.
Continuity in supplementation ensures optimal creatine saturation of the muscles, which is crucial if we are to benefit fully from its effects.
The importance of regularity
Regular creatine intake is essential. Rest days should not be an exception to the rule. In fact, it's the constant accumulation of creatine in the muscles that enables the saturation levels needed to improve performance in future training sessions and competitions to be reached and maintained.
As already mentioned, the recommended daily dose during the maintenance phase is generally between 3 and 5 grams - and should be respected even on days without intense physical activity.
Conclusion
In conclusion, taking creatine on rest days is a key strategy for ensuring consistent muscle saturation, necessary to exploit the full potential of this supplement. Regular, well-managed supplementation, in conjunction with a balanced diet and a suitable training program, will enable already seasoned athletes to achieve their performance, muscle growth and recovery goals in an optimal, safe way.
Clarification of health and creatine myths
In general, there are many misconceptions in the world of sport, and particularly around issues related to supplementation.
People often talk about the hypothetical side effects of whey or creatine.
One of them is that creatine is bad for your health. However, studies to date are clear: no adverse effects on health have been proven(2).
Here's a short list to help you see things a little more clearly.
Creatine is a doping product
False. Creatine is a legal dietary supplement and is not considered a doping product by major sports organizations, including WADA (World Anti Doping Agency). It is naturally produced by the body and present in certain foods; it is not a hormone.
Creatine causes kidney damage
No clinical evidence. Studies have shown that creatine supplementation, taken at the recommended dosage, poses no danger to renal function in healthy individuals. However, it is still advisable to consume sufficient water when taking creatine.
Creatine causes significant weight gain
Creatine may cause a short-term increase in body weight due to slight water retention in the muscles, rather than fat accumulation. This increase is often temporary and limited (1 to 2 kg depending on the athlete). Creatine, on the other hand, does not lead to belly fat in particular.
Creatine causes serious side effects
No clinical evidence. When taken in recommended dosages, creatine supplementation is generally well tolerated. Minor side effects may include muscle cramps or gastrointestinal upset, often alleviated by taking creatine with meals or adjusting dosage.
Creatine affects libido
No, creatine has no proven negative impact on libido. On the contrary, some studies suggest that it could potentially have indirect positive effects on sexual function.
Creatine acts primarily on muscle energy metabolism and does not interfere directly with sex hormones such as testosterone.
Some preliminary research even suggests that creatine may help maintain balanced hormone levels during intensive training, which would be beneficial for male sexual function.
Rumors of negative effects on libido often stem from confusion with anabolic steroids, which are totally different substances from creatine.
Factors that really influence libido include stress, fatigue, sleep quality and overall diet - aspects that creatine does not negatively affect.
Creatine causes hair loss
There is no solid scientific evidence establishing a direct link between creatine and accelerated hair loss.
Only one preliminary study has suggested that creatine may increase levels of dihydrotestosterone (DHT), a hormone implicated in male pattern baldness. However, this study has several methodological limitations, and its results have never been replicated in other research.
Determinants of hair loss include :
- Genetic predisposition (most important factor)
- Age
- Hormonal imbalances
- Chronic stress
Warning: If you are genetically predisposed to and concerned about androgenetic alopecia, you may wish to consult a dermatologist before starting creatine supplementation, but current research does not justify avoiding this supplement for fear of hair loss.
The majority of athletes using creatine report no problems with accelerated hair loss attributable to this supplement.
In summary, creatine is a well-studied supplement which, when used correctly, can offer significant benefits in terms of sports performance, muscle development and recovery, without posing any health risks.
Further information
To deepen your understanding of the differences between creatine and creatinine, read our detailed article on the major differences between creatine and creatinine, which explains their molecular structures, biological functions and respective importance in assessing kidney function.
Many athletes consume coffee before training. Our article on taking creatine with coffee analyses whether caffeine can reduce creatine efficacy and how these two substances influence energy metabolism and creatinine levels differently.
