Taking Creatine Without Working Out [is it Worth it?]

When looking for supplements to build muscle and enhance strength, creatine is always at the top of everyone’s shopping list. There isn’t a much more safe and effective supplement you can get over the counter.

But does taking creatine without working out have any benefits…is there any point?

This question can be asked for two different reasons:

1) Does taking creatine without working out AT ALL give you any benefits?

or

2) Is creatine supplementation necessary on rest days when not working out or should it only be taken on workout days?

I’ll look at the science and answer the question from both of these scenarios, as well as answering some other related questions like;

• Are there any risks if you take creatine without working out?
• is it even worth taking creatine without working out?

Let’s get stuck in.

Can I Take Creatine Supplements Without Working Out AT ALL?

Yes, consuming creatine without working out is safe to do and may have some benefits.

Creatine supplements may seem unnecessary for this population, and you’d assume the creatine naturally produced by the body should suffice (or else, why wouldn’t the body produce more in the first place, right?)

But, there are many benefits and very few downsides to boosting creatine beyond your natural levels and, as a result, many people take creatine to keep their creatine levels boosted permanently.

Benefits of Taking Creatine Without Working Out

Here are some reasons for different scenarios why you can (and maybe should) take creatine if you’re not planning on lifting weights or performing intense exercise:

What Are the Health Benefits of Creatine For People Who Don’t Work Out?

Creatine is a natural supplement that aids in building muscle and helps in strength training. There is also some evidence to suggest that it can improve neurological and cognitive function.

Here are some additional key health benefits of creatine:

#1 Increase in Lean body Mass

Creatine increases lean mass, whether paired with a resistance training routine or not. In some users this can be as much as 4lbs in 7 days when following a creatine loading phase.

However, this doesn’t mean actual muscle growth of the muscle fibers, which usually require some form of resistance training.

Technically, the weight of everything except your body fat is considered lean body mass, including water weight.

Water is drawn into the muscles when taking a creatine supplement over a period of time and is different to the dreaded subcutaneous water retention (under the skin).

This is a look most people would find desirable. A hydrated muscle is a fuller, tighter looking muscle.

#2 Stable Blood Sugar

There is some limited evidence to support the notion the claim creatine may improve blood sugar levels in people who don’t work out (1), though this was found to have a more profound effect in people who DID work out.

Creatine may help to absorb glucose from carbs and sugar, rather than letting it float around your bloodstream, which may cause tiredness.

The same studies have demonstrated that creatine can enhance insulin secretion (in vitro), increase muscle glycogen reserves, and reduce hyperglycemia in animals, but this was when paired with aerobic exercise.

Creatine seemed to benefit diabetics, according to a meta-analysis, but had no discernible impact on fasting blood glucose.

Creatine supplementation may improve insulin-mediated muscle glucose uptake and glycogen synthesis, according to a different study.

To be sure about the effectiveness and safety of creatine as a diabetic, more research is required as the evidence supporting its role in glucose metabolism is currently limited.

There was also one study that showed it did not alter glucose tolerance or insulin. (2)

If you take creatine along with exercise and a healthy diet, expect to have stable blood sugar levels, but this effect may also exist without exercise.

#3 Mild Antidepressant

Some animal studies have shown creatine increases dopamine levels inside our brains, and provides a mild antidepressant effect. (3)

#4 Reduces Mental Fatigue

Creatine may reduce mental fatigue and improve cognitive performance according to one study. (4)

Though, again, the evidence isn’t conclusive in this department.

#5 Improve Cognitive Performance

Creatine supplementation had a significantly positive effect on working memory and intelligence.

However, this study was performed on vegetarians who were likely to be more deficient in creatine than meat-eaters. (5)

Though generally, a systematic review found that creatine improved short term memory and intelligence in most populations. (6)

A study in the elderly population found that at least 1g of creatine daily may be neuroprotective and protect against cognitive decline. (7)

It was other cognitive factors where studies on creatine were conflicting and need more studying, such as:

• long-term memory
• spatial memory
• memory scanning
• attention
• executive function
• response inhibition
• word fluency
• reaction time
• mental fatigue

While most studies in this area are aimed at improving the health of people with neurological diseases, there is evidence to suggest that even in the absence of disease, creatine can help you focus, think, and analyze better.

If you are vegan, vegetarian, or simply don’t eat enough red meat and fish, you will likely experience lower levels of creatine in your system.

Taking a creatine supplement can restore these creatine levels to help you think more clearly and give you more energy for your daily activities.

#6 Reduce the Amount of Sleep Needed to Feel Rested and Perform Tasks

A study on sleep depraved individuals showed that those who were loaded with creatine (5 grams, 4 times daily for 7 days), had significantly less decrease in performance versus those who weren’t supplementing with creatine. (8)

In the creatine group who were sleep depraved, they found less change in things like:

• mood
• balance
• reaction time

While the group that was deprived of sleep and didn’t take creatine experienced a significant decrease in performance and mood.

Improved mental strength and function when sleep-deprived is a solid benefit.

As a result, creatine may reduce the amount of sleep needed to feel adequately rested.

#7 More Energy Throughout the Day

There are possible performance benefits of creatine consumption in older adults who do not exercise including:

• fatigue resistance
• strength
• muscle mass retention
• bone density
• performance of activities in daily life

Many of these benefits occurred even in the absence of exercise (9).

More studies are needed to show if this effect remains in the younger adult population.

As people age, it is natural to lose muscle mass and strength, so seeing these positive effects of creatine in the older adult population makes sense.

#8 Injury Recovery

The Journal of Strength and Conditioning Research published a study that showed participants who had their arms immobilized in a plaster cast for a week, retained muscle mass better when loaded with 20 grams daily of creatine versus the placebo group. (10)

Another study showed that creatine supplementation stimulates muscle growth during post-injury rehab, though they didn’t look at results for populations who didn’t perform rehab exercises. (11)

Taking Creatine on Rest Days

The benefits of taking creatine on rest days include:

• helps maintain high levels of creatine stores in your muscle cell to help with muscle growth and recovery
• allows you to stick to a 3-5 gram daily dosing schedule to avoid GI problems
• potential benefits outside of working out, like improved energy levels and brain function for your daily activities
• Though creatine is not a post-workout supplement, there is some evidence that it aids in muscle recovery. A study showed that DOMS (delayed-onset muscle soreness) were lower in trainees taking creatine after 24 hours post workout. (12)

But, do you need to take it on rest days? That depends.

Unlike pre-workout supplements, creatine does not have an immediate, acute effect.

It takes time for creatine to saturate and become stored in your muscles’ creatine reserves.

Unless you train 5 days a week or more, it’s usually necessary to take creatine on rest days to maintain its effects.

When You SHOULD Take Creatine on Rest Days

• If you are training fewer than 5 days a week and taking 5 grams daily, you will need to take your dose of creatine on rest days to reach your target weekly dose
• If higher doses of creatine cause you gastrointestinal issues, take creatine daily in the 3-5 grams range

When You DON’T NEED to Take Creatine on Rest Days

• If you are training 5 or more days per week (and you take creatine on workout days)
• If you are taking 10g daily on workout days and train between 3-4 days a week. Creatine on rest days isn’t necessary in this case.

NOTE: Caffeine, tyrosine, and nitric oxide supplements make for a more effective preworkout supplement if you need a more immediate performance and energy boost.

Negative Effects of Taking Creatine Without Working Out

There are a few potentially negative side effects of taking creatine with and without working out.

This doesn’t make creatine bad and, although side effects rarely occur, it is still wise to be wary.

#1 Increases Water Weight

Whether you are working out or not, creatine will give you added water weight. Creatine is known to cause water retention within the muscles and, thus, weight gain.

But this weight gain is also one of creatine’s biggest positives and must be looked at critically.

If you have a competition that requires being a certain weight, then this is a valid concern.

If you are simply worried that creatine monohydrate will make you “look” worse for gaining weight, then you have nothing to worry about.

The weight gain is NOT “fat” (creatine has zero calories and can’t store fat, nor plays a role in fat metabolism).

It stores water in the muscles and this is exactly where you want to gain weight from an aesthetic point of view.

Your muscles will look fuller, tighter and be stronger.

If you want to simply look good, you can safely ignore the weight gain, but if you plan on losing some extra pounds for a competition or event, this may be something to pay attention to.

#2 Decreased Range of Motion and Flexibility

There is some evidence that shows short-term use of creatine has led to a decreased range of motion and flexibility around the shoulder and ankle joints, often among men (13)

#3 Potential Non-Response

You may be a non-responder to creatine. One study found that 13% of participants were “nonresponders” and the extra creatine didn’t change the total creatine content of their muscles (14)

This isn’t necessarily a negative effect, but offers no positives. It could be that you have naturally high creatine levels already.

#4 May Speed Up Hair Loss (unlikely)

One study from South Africa in 2009 has been responsible for questions being raised around the relationship between supplementing with creatine and hair loss. (15)

The study showed college-age male rugby players had increases of 40% in DHT, which is linked to hair loss, while on creatine.

The results of this study have never been replicated since and it is therefore unlikely that a creatine supplement can cause hair loss or contribute to male pattern baldness.

How Much Creatine Should I Be Taking If I’m Not Working Out?

You can follow a similar protocol as somebody who does work out.

Some people prefer to do a loading phase to start with.

• Take creatine at 20g-25g per day for 7 days (split the daily dose or creatine may make you poop or cause stomach discomfort)

After 7 days, you’d lower the dose to maintenance (or just start here):

• A creatine intake of 3 to 5 g daily. This will keep your muscles filled enough to continue benefiting from creatine even without exercising.

If you do not exercise, you likely won’t need as much creatine. 3 grams daily will be sufficient to give you the energy to perform daily activities.

For example, a study found that the elderly population consuming between 1 and 10 grams of creatine had better cognitive function than those consuming less.

What Is Creatine? [An Overview]

Creatine is an endogenous amino acid derivative produced by vertebrate animals (although, it should be noted that synthetic creatine is vegan friendly), occurring primarily in muscle cells and processed through the liver and kidney.

Creatine contains three amino acids, namely: methionine, glycine, and arginine. It is naturally produced when we consume animal proteins, particularly red meat and fish.

While creatine exists naturally, to achieve the levels of creatine available to your muscles through creatine supplements, it would be humanly impossible to consume that much meat.

If your body needs more creatine, taking creatine supplements would be helpful, especially for optimal performance when strength training or intense bouts of exercise.

NOTE: Make sure to consume pure creatine monohydrate and not ineffective creatine liquid, or more expensive but creatine HCL, or creatine ethyl ester forms. Most creatine supplements besides monohydrate are less effective and/or more expensive.

What Does Creatine Do?

Creatine helps regenerate adenosine triphosphate (ATP). This system helps to produce energy rapidly for speed and power.

Because of this, your overall physical and mental performance may improve when you take creatine.

As your muscles convert creatine into creatine phosphate, it generates adenosine phosphate. This is the energy your body uses for daily activities and intense workouts.

Frequently Asked Questions (FAQs)

These are the most common questions I’ve seen online and been asked in person on the topic of taking creatine and not working out:

How Long Does It Take for Creatine to Work When Not Working Out?

With an average creatine dosage of 3 to 5 grams per day, you should see results within 2 to 4 weeks with your workout routine.

A loading phase of 20-25g daily for 5 days, followed by a maintenance dose of 3 to 5 grams daily can speed this process up and help achieve creatine saturation within 7 days.

The process involves absorbing and storing creatine in the muscles until levels plateau. Beyond this amount, you will urinate excess creatine.

Is Creatine Supplementation Worth It Without Exercise?

For most users, creatine supplementation is definitely worth it.

With a ton of scientific evidence behind it, athletes and non-athletes alike have been using creatine to increase performance and lean body mass for many years.

From personal experience, I notice my body feels less fatigued during and after high-intensity workouts, and even throughout the day.

I also feel stronger in the gym and more focused on my daily tasks. I tend to gain muscle easier and my muscles stay fuller.

Creatine is generally safe and effective for most populations but always check with your doctor first.

There is plenty of science emerging for creatine’s other benefits outside of slingin’ iron in the gym.

Are Creatine Gains Permanent?

Yes and no.

Any strength or muscular gains you make from creatine will be permanent (with maintenance through training, of course).

After a few weeks of stopping creatine supplementation, you will gradually lose the water that creatine stores in your muscles.

This technically counts as “lean body mass”, but your muscles are easily saturated again by jumping back on creatine.

There isn’t a need to cycle creatine usage from a safety perspective. You can safely take creatine year-round.

But if you feel like you want some time off of it, rest assured your gains won’t just vanish and you can still continue building muscle.

How Should I Consume Creatine? Can I Dry Scoop It?

Dry scooping, or taking a scoop of creatine powder and dumping it directly into your mouth, is all the rage these days.

However, it tends to have more risks than benefits.

This method of consumption can cause coughing, choking, and damage to teeth, among other things.

You can see our full, in-depth guide discussing the question; can I dry scoop creatine?

Ideally, you should mix creatine into your liquid of choice and drink plenty of water when using creatine.

What Liquids Should I Mix My Creatine Supplement With?

The best way to take creatine is with warm water or juice, but ultimately, any liquid of your choice will work.

Warmer water and a larger volume or liquid dissolves creatine monohydrate powder more effectively.

Conclusion

Whether you want to work out or not, creatine helps your performance, strength, and daily health markers.

Creatine may even help optimize brain function.

Getting enough sleep, eating right for your goals, and exercising will help maximize all the benefits of creatine.

Creatine and exercise practically go hand-in-hand, but you can still take creatine without working out and reap some potential benefits.

At this point, it just comes down to choosing the best creatine products that are a fit for you and you already know my recommendation; basic, no-frills, pure creatine monohydrate.

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REFERENCES

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