Taking Creatine Without Working Out: Any Benefits?

Wouldn’t it be great if you could take a supplement and then magically wake up the next morning having gained 20 pounds of solid muscle, and lost the same amount of body fat?

Sadly, the above doesn’t exist, but there are still plenty of supplements you can take that will help you achieve your fitness goals and objectives.

One of the most popular supplements, for example, is creatine.

Creatine is found naturally in the body, as well as in some foods that we eat. It assists with muscle growth and athletic performance by increasing the amount of ATP (Adenosine Triphosphate) that we produce.

Our muscles then use ATP for energy, so the more we make, the harder our muscles work. This means that we get more from our training.

Other than diet, however, the hardest part of getting in shape is the actual exercise itself. Not only is it tough, but it’s also time-consuming as well. This begs the question, any benefits of taking creatine without working out?

Can You Take Creatine Without Working Out?

Starting as we mean to go on, we’ll get things started today by looking at whether or not you can take creatine without working out.

So, can you?

Is it possible to use this sports supplement even though you don’t go to the gym or exercise, or will taking it cause you to spontaneously combust?

Well, you’ll be pleased to learn that you can indeed take creatine and not work out. But should you? Well, that’s a whole other story entirely.

Creatine is the second most popular sports supplement currently on the market. Only whey protein is more popular and sells more units each year. But what makes creatine so popular?

Well, lots of things as it turns out.

Creatine is primarily popular in the bodybuilding world and is very popular amongst weightlifters, strength athletes, and people who utilize resistance training as part of their workout routine.

As mentioned, creatine helps the body produce the energy needed to power the muscles. The more energy the muscles have, the harder they work, and the more productive your workout will be.

Creatine doesn’t help the body to build muscle in the same way that protein does, instead it helps you to train harder and push your muscles harder when training.

That’s all well and good, but just because creatine is designed to boost athletic performance and help the muscles to work harder, does that mean that you have to be a regular gymgoer to use it, and to benefit from it?

The simple answer is – yes.

Also, you absolutely can use creatine if you don’t work out.

Does that mean you should?

Well, that’s another question entirely.

Just because you can use creatine and not train, that doesn’t mean that you should.

Creatine is designed to make your workouts more productive, but if you don’t work, you obviously can’t make them more productive. Don’t worry, we’ll cover this in more detail a little later on.

Should I Take Creatine On Non-Training Days?

Ideally, experts recommend that you consume between 3g and 5g of creatine per day. Some larger individuals may need to consume slightly more, but generally, those are the numbers you should aim for.

Some people believe that you should only take creatine on days that you exercise, when in fact, to benefit from creatine, you should use it every single day, even on days that you don’t train.

That means that, whether you train 3 days a week, or 6 days a week, you should be consuming creatine 7 days per week.

When you train, you need plenty of creatine in your system because your muscles will use it so quickly. This is part of the reason why you need creatine on non-training days.

The idea is to saturate your body with plenty of creatine so that, when your muscles need the ATP that is required to fuel the cells in your muscles, they have plenty of material required (creatine) which will allow the body to produce more ATP.

If you only trained 3 days per week, that would mean 4 days of the week you wouldn’t get any creatine in your system at all. Athletically, you would therefore not benefit when the time came to hit the gym.

So, long story short, yes, you should take creatine even on days when you don’t train.

Is It Possible To Gain Muscle Without Training, But Using Creatine?

You’re probably wondering whether or not you can use the supplement and get big and jacked, without actually pumping iron.

First and foremost, forget what fitness “influencers” on social media tell you, and forget what supplement companies tell you about building muscle being easy because it isn’t!

If it was, more people would be walking around with big and jacked physiques. Instead, we find ourselves amid an obesity crisis.

So, can you stock up on your favorite creatine supplement, take your recommended 3-5g each day, and build muscle?

Well, sadly, the answer is no.

As awesome as it would be to be able to sit back, use a supplement, and watch our physiques transform before our eyes as we gain more and more muscle, the unfortunate reality is that the human body just doesn’t work that way.

If you want to build muscle, to facilitate the protein synthesis needed to achieve muscle hypertrophy (growth) you need to stimulate the muscles.

When we exercise, we break down muscle tissue by creating microchips and tears in the muscle tissue.

We build muscle when we rest, as the body repairs and rebuilds the muscle tissue even bigger and stronger than it was prior.

If you aren’t breaking down the muscle, the body can’t rebuild and repair it.

So, does that mean that creatine doesn’t work if you don’t train?

Not. Creatine still does its job, and it still allows the body to produce more ATP than usual.

The extra energy for the muscles is there, it simply means that the cells in the muscles don’t need it because they aren’t being used.

The creatine has done its job, it’s simply the fact that the muscles aren’t being used because you’re not training.

What Are Some Non-Sports-Related Benefits?

So, we’ve established that you can use creatine supplements, even when you aren’t training, it’s just that there isn’t much need to.

But what else can creatine do that isn’t directly linked to athletic performance and endurance?

Here are several non-sports-related benefits that you may enjoy if you happen to use creatine.

Stronger Immune System

One of the main advantages associated with using creatine daily, even if you don’t train all that much, is the fact that it could boost your immune system.

Studies have found that creatine supplements can have immune-boosting properties and can strengthen and boost the immune system of those who happen to use them.

Why is that important?

Because it could improve your health.

The immune system is a natural defense mechanism for your body, protecting it against illness and disease.

If you have a weak immune system, not only are you more likely to get sick more often, but on top of that if you do get sick, you may experience worse symptoms.

On the flip side, if you have a strong immune system, you’ll be less likely to get sick, and if you do, you’ll fight it off faster and recover quicker. This is one of the main reasons why creatine supplements are so popular.

Improved Cognitive Function

Another possible advantage associated with creatine supplementation, and one that has nothing to do with exercising or working out, is improved cognitive function.

Some studies have linked creatine with improved brain health and enhanced brain function, especially in older individuals.

Experts have found evidence to suggest that creatine may help to enhance short-term memory, and problem-solving skills, and even ward off degenerative brain issues such as Alzheimer’s and dementia.

Cardiovascular Benefits

Finally, there is also evidence pointing to the fact that creatine supplements may provide certain cardiovascular benefits.

While not marketed as a heart-healthy supplement, experts believe that creatine may provide some level of protection for the heart during an ischemic event.

It may, therefore, help people at risk of a stroke or at risk of suffering a myocardial event.

It should be noted however, that research is still ongoing and that the cardiovascular benefits listed above have not yet been proven. Early research, however, is very promising indeed.

Possible Drawbacks Of Taking Creatine Without Working Out

While we’ve looked at some of the benefits of taking creatine, including those relating to using it without working out, that doesn’t mean that the supplement is not without its risks.

Despite being a perfectly natural supplement, and one of the healthiest in existence today, there are still some minor issues and possible drawbacks that you will need to be wary of, especially if you use it without working out.

In this section, we’re going to list some of the possible drawbacks of taking creatine without training.

Bloating

One of the most common side effects of creatine supplementation is bloating.

Creatine helps draw water into your cells and causes them to swell and retain water. This in turn means that you may feel bloated due to all the water retention.

Not only that, but when you take creatine you need to mix it with water, so if you are taking two doses a day, that’s two extra glasses of water you’ll be consuming.

Increased Body Weight

Another possible drawback of creatine supplementation without training is increased body weight.

Again, this is largely caused by bloating and water retention but it is something that you will need to consider.

While the weight isn’t body fat, if you are trying to gain weight, perhaps for a competition of some sort, creatine will cause you to gain weight as you’ll be retaining water.

Digestive Issues

Finally, the last possible drawback associated with creatine supplementation is digestive issues.

Some people find that creatine causes them to feel bloated and gassy, and they may experience trapped wind, constipation, or diarrhea, and can make you poop!

If this applies to you, it may be worth splitting your dosages in half and having two a day. Rather than 5g at once, maybe aim for 2.5g twice daily.

FAQ’s

Final Thoughts

Okay, so, that brings this look at taking creatine without working out to a close.

As you can see, it is possible to use creatine without working out, but there is no good reason to do so. Creatine is a supplement designed to help you train harder in the gym, if you aren’t training, there isn’t any point.

If you are expecting to use creatine and build muscle, without picking up a weight or doing any kind of exercise at all, you are unfortunately in for a rude awakening.