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Should You Take Creatine Every Day? Here's Why You Should!

Should You Take Creatine Every Day? Here's Why You Should!

Should You Take Creatine Every Day? Yes! Here’s why this powerful supplement is important even on rest days.

Written By Jim Stoppani, PhD

Updated November 4, 2024

One supplement question I get constantly is this:

Should you take creatine every day, including on rest days?

The short answer is a resounding yes, and here’s why…

The Power of Creatine

Creatine is a powerhouse supplement, widely acclaimed for its role in enhancing muscle strength and size. This is why it’s a key ingredient in all Pre JYM products ( Pre JYM , Pre JYM X , and Stim-Free Pre JYM ), as well as Post JYM .

Creatine's impact isn't limited to the muscles, though. It also benefits other areas of the body, including the nervous system. Research indicates that creatine supplementation can bolster cognition and memory, combat depression, and offer protection against brain injuries like concussions. Additionally, it's been found to safeguard the skin against UV and oxidative damage.

Muscle Saturation: The Key to Creatine’s Effectiveness

The aforementioned benefits are great, but for any of them to be achieved, the muscles need to be saturated with creatine.

Creatine's effectiveness is directly tied to its concentration levels in your muscles. Reaching a specific saturation threshold is crucial for the supplement to exert its full performance-supporting effects. This doesn't happen overnight. It requires continuous daily supplementation for several weeks. Skipping even a single day can cause the creatine levels in your muscles to dip below this threshold, undermining the cumulative progress you've made.

How Much Creatine to Take

To maintain optimal saturation, I recommend a daily intake of at least 4 to 5 grams of creatine, regardless of whether it's a workout day or a rest day. You can achieve this through Pre JYM, Pre JYM X, and/or Post JYM. If using creatine alone, take it with a protein shake or food to ensure proper absorption.

On workout days, consider doubling up with two servings – one before your workout (ie, Pre JYM) and one after (Post JYM) – to maximize its performance-enhancing effects.

What Type of Creatine to Take

Now, let’s talk about what type of creatine is best.

Creatine monohydrate has been the industry standard for years, with tons of research proving its effectiveness. But, I’m a big fan of creatine hydrochloride (HCL), which is why that's the form that's in Pre JYM, Pre JYM X, and Post JYM. Research shows it has significantly better absorption than other forms. So, while monohydrate is king, creatine HCL may have an edge, especially when it comes to minimizing stomach discomfort.

Because creatine HCL is around 70% better absorbed than monohydrate, you can get by with a lower dose. That’s why I use 2 grams of creatine hydrochloride in Pre JYM and Post JYM (for a total of 4 grams combined).

Other Creatine Benefits

But beyond muscle and cognitive benefits , there’s something else that doesn’t get enough attention: creatine’s impact on hydration and cellular energy.

Creatine works by drawing water into the muscles, which is part of the reason why you see those strength and fullness gains. This water uptake doesn’t just make your muscles look fuller; it enhances the cells’ ability to perform at a high level. By keeping muscles hydrated at the cellular level, creatine provides an environment primed for recovery, growth, and sustained energy levels even on non-training days.

Also, research is starting to show that creatine’s effects extend to endurance. For athletes involved in endurance-based activities, like long-distance running or high-intensity sports, creatine offers added support by increasing overall cellular energy output and delaying fatigue. This energy boost benefits not only your body but also your mind, which can mean a lot when you’re in a mentally demanding training program.

Your Creatine Routine

The key to unlocking creatine's full potential lies in daily supplementation. By maintaining consistent levels in your body, you not only optimize its muscle-enhancing capabilities but also leverage its broader health benefits. So, whether you're hitting the gym hard or enjoying a rest day, don't skip your creatine. Your body (and brain) will thank you.

Get Your Creatine Boost with Pre JYM

References:

Creatine and Cognition:

Rae, C.D., et al. Oral creatine monohydrate supplementation improves brain performance: A double–blind, placebo– controlled, cross–over trial. Proc R Soc B Biol Sci 270:2147–2150, 2003.

Rawson, E.S. and Venezia, A.C. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids 40(5):1349-62, 2011.

Roschel, H., et al. Creatine Supplementation and Brain Health. Nutrients 10;13(2):586, 2021.

Watanabe, A., et al. Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Neurosci. Res. 2002;42:279–285, 2002.

Creatine and Depression:

Balestrino, M., et al. Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle. Med Res Rev 39(6):2427-2459, 2019.

Ellery, S.J., et al. Creatine for women: a review of the relationship between creatine and the reproductive cycle and female-specific benefits of creatine therapy. Amino Acids 48(8):1807-1817, 2016.

Hellem, T. L., et al. Creatine as a Novel Treatment for Depression in Females Using Methamphetamine: A Pilot Study. J Dual Diagn 11(3-4):189-202, 2015.

Kious, B.M., et al. Creatine for the Treatment of Depression. Biomolecules 23;9(9):406, 2019.

Pazini, F.L., et al. The possible beneficial effects of creatine for the management of depression. Prog Neuropsychopharmacol Biol Psychiatry 89:193-206, 2019.

Creatine and Brain Injury:

Dean P.J.A., et al. Potential for use of creatine supplementation following mild traumatic brain injury. Concussion 2, 2017.

McMorris T., et al. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology 185:93–103, 2006.

McMorris T., et al. Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiol Behav 90:21–28, 2007.

Sullivan P.G., et al. Dietary supplement creatine protects against traumatic brain injury. Ann Neurol 48:723– 729, 2000.

Turner, C.E., et al. Creatine Supplementation Enhances Corticomotor Excitability and Cognitive Performance during Oxygen Deprivation. J Neurosci 35:1773–1780, 2015.

Creatine and skin protection:

Lenz, H., et al. The creatine kinase system in human skin: protective effects of creatine against oxidative and UV damage in vitro and in vivo. J Invest Dermatol 124(2):443-452, 2005

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