How to Take Creatine Without Working Out to Boost Cognitive Function in Non-Athletes

Creatine is the most well-known supplement among athletes and fitness enthusiasts, known for its ability to promote muscle growth, improve strength, and enhance performance.

 However, many people wonder if it is possible to take creatine without working out. The short answer is yes, but there are some important things to keep in mind.

What is called creatine, according to body science?

First, it’s important to understand what creatine is and how it works. Creatine is an element that is organically produced in the human body and naturally deposits in the muscles. It helps to produce energy during high-intensity exercise, such as weightlifting or sprinting.

When you take a creatine supplement, it increases the amount of creatine in your muscles, which can help to improve your performance during exercise.

Three amino acids, including methionine, glycine, and arginine, produce creatine organically in the human body. The creatine-producing body organs include the kidney and liver.

Creatine is essential to produce ATP molecules that are required to do all the biochemical processes in our body.

Simply explained, during activity, creatine combines with a phosphoryl group (Pi) to generate phosphocreatine. ATP is decomposed into ADP (adenosine diphosphate) and an inorganic phosphate molecule (Pi) during the energy generation cycle, which supplies energy to power biological operations.

 The free energy produced during the hydrolysis of phosphocreatine to creatine and phosphate serves as a buffer for the resynthesis of ATP.

This entire procedure ensures that ATP is available during high-intensity, maximum-effort anaerobic exercises.

What happens if you take creatine without working out:

So, can you take creatine without exercising? Yes, but you may not experience the same advantages as someone who works out consistently.

You can add some creatine supplements to your diet when you take creatine without exercising.

You effectively increase the quantity of creatine in your muscles. This may result in some short water weight increase and may assist somewhat to enhance your strength, but it will not result in major muscle growth or performance benefits.

Boost your energy:

One of the most notable advantages of taking creatine without working out is an increase in energy levels. Creatine is a naturally occurring chemical that is required for the production of adenosine triphosphate (ATP), the major energy source for cellular activity. Increasing your body’s creatine levels can maintain a consistent supply of ATP, resulting in increased energy levels throughout the day.

can you take creatine without working out

Enhances the brain functioning:

Aside from its physical benefits, ingesting creatine without working out can improve your cognitive ability. Creatine is known to benefit brain health and function by supplying brain cells with an easily accessible energy source. Creatine supplementation has been shown in studies to improve memory, attention span, and general cognitive ability, making it a great tool for anyone looking to improve their mental capacities.

Increases muscle fullness and Size:

Another surprising advantage of taking creatine without exercising is its ability to increase muscular fullness and growth. Creatine supplementation raises the water content of muscle cells, resulting in a volumizing action that can improve the look of muscular mass. At the same time, while this impact may not be as noticeable when paired with exercise, taking creatine without going to the gym might still help you get a more defined and sculpted body.

Help in water retention in the body:

The risk of dehydration is a major issue when taking creatine without exercising. It is important to remember, however, that creatine does not dehydrate the body. Supplementing with creatine can help with hydration and water balance. Creatine molecules attract water into muscle cells, increasing their volume and boosting hydration. Regardless of whether you work or not, staying hydrated while taking creatine is critical to maximizing the benefits and minimizing the hazards.

Boost anabolic hormones:

Anabolic hormones help in growth and tissue repair. Insulin, human growth hormone (hGH), estrogen, and testosterone are among them.

Creatine’s Effect on Cognitive Function

While creatine is generally connected with athletic performance, new research suggests that it may also offer cognitive benefits, particularly for non-athletes. Creatine supplementation increased working memory and overall intelligence in healthy young people, according to one research.

Another study discovered that using creatine supplements increased cognitive performance in older persons who had mild cognitive impairment.

The precise method by which creatine enhances cognitive performance is yet unknown. Creatine, on the other hand, is considered to enhance brain energy metabolism, promote neurotransmitter production, and minimize oxidative stress in the brain.

Guidelines to take creatine without working in correct proportions:

There are a lot of benefits of taking creatine without working out. But there are a few things to consider if you want to take creatine without working out.

Here are some tips on how to take creatine without working out:

1. Choose the right type of creatine:

 There are many different types of creatine supplements available on the market, including creatine monohydrate, creatine ethyl ester, and creatine hydrochloride. However, creatine monohydrate is the most well-researched and effective form of creatine, so it is recommended that you choose this type of creatine.

2. Determine the Right Dosage:

 The recommended dosage of creatine for cognitive benefits is 5 grams per day. However, it is important to consult with a healthcare professional before starting any new supplement regimen to determine the appropriate dosage for your individual needs.

3. Take Creatine with Food:

 Creatine is best absorbed by the body when it is taken with food. Try taking your creatine supplement with a meal that contains carbohydrates, as this can help to enhance its absorption. Begin with a little dosage. Most individuals should consume 5 grams of creatine each day. However, if you do not routinely exercise, you should start with a lesser amount, such as 2 grams per day, to observe how your body reacts.

 4. Stay Hydrated:

Creatine can cause the body to retain water, so it is important to stay hydrated while taking creatine supplements on a daily basis. Keep an eye out for any potential adverse effects. Creatine’s most common negative effect is stomach distress, which may typically be avoided by taking it with meals. Muscle cramps and dehydration are other possible adverse effects.

Finally, if you have any medical concerns or are taking any drugs, talk to your doctor before taking creatine. Creatine has the potential to interact with some drugs and may be contraindicated in certain medical situations.

 5. Be Patient:

 It may take several weeks of creatine supplementation before you start to notice any cognitive benefits. Be patient and consistent with your supplementation regimen, and you may begin to notice improvements in your cognitive function over time.

creatine might promote water retention, so it is critical to drink enough water to assist in draining out any extra fluids. Be mindful of the potential adverse effects of creatine, which include stomach discomfort, diarrhea, and muscular cramping.

If you do decide to take creatine without exercising, there are several precautions you should take to reduce any potential hazards.

First and foremost, drink lots of water. This will aid in the removal of excess creatine and the prevention of dehydration.


Another thing to remember is that the advantages of creatine are greatest when accompanied by regular exercise. If you aren’t already working out, try adding some type of physical exercise to your schedule, even if it’s as simple as going for a stroll or doing some moderate weight training. This will allow you to get the most out of creatine while also improving your general health and fitness.

How much creatine does your body produce without working out in a day:

The human body creates one to two grams of creatine every day. Creatine is primarily synthesized in the liver, kidneys, and pancreas, where certain amino acids (arginine, glycine, and methionine) combine to produce the compound.

The quantity of creatine generated endogenously, on the other hand, may not be sufficient to fulfill the need for severe physical exercise or give extra health advantages. Some people use creatine supplementation to guarantee a sufficient amount.

Dietary sources of creatine:

Creatine is an organic form of energy that aids in the flexing of your muscles in the skeleton. It helps to maintain a consistent flow of energy in your skeletal muscles so they can continue to perform, particularly when exercising.

Approximately half of your body’s daily creatine intake (1 to 2 grams per day, roughly the size of 1 to 2 peanuts) comes from your diet, particularly protein-rich meals like:

  • pork, veal, and beef are examples of red meat.
  • Fish and shellfish are examples of seafood.
  • Cow, goat, and sheep milk are examples of animal milk.

The other half is produced naturally by your body in the kidneys, liver, and pancreas. They transfer around 95% of the creatine to your skeletal muscles for usage during exercise. The remainder is sent to your heart, brain, and other structures.

Manufacturers also produce creatine pills. Some people use creatine supplements because they train out often or may not get enough creatine in their diet. Creatine supplements are available in the following forms:

  • Powders
  • Tablets
  • capsules
  • Liquid drinks
  • Bars of energy

Why take creatine pills when creatine exists naturally in our systems and may be obtained through diet?

 The research indicates that supplementation has a significant effect. While you can receive creatine from your food, we’ve discovered that it’s insufficient to have an effect. Your body excretes creatine through urine faster than it can consume it.

Supplementation increases the quantity of creatine stored in the muscles and brain so that when you need it, you have that supply instead of simply the baseline level. It is created naturally by the body in very small levels, and you may obtain it from your food in very small amounts, but taking a creatine supplement has been proven to be the most effective.

Creatine recommendation according to age group:

Creatine will fill those muscles out and make them seem fuller for those in their 45s, 50s, and 60s as we grow sagging. Even if you don’t go to the gym, consuming creatine with carbs and water can cause cell volumization, giving you the appearance of greater muscle rather than sagging skin.

Regardless, we’ve discovered that for persons over 40 who are losing muscle mass, creatine can assist in retaining skeletal muscle and density in the bones.

From an officially prepared sports food standpoint, 3g of creatine per day is the most suitable quantity you may take, and nobody under the age of 16 should consume it. At Body Science, we would never offer creatine to anyone under the age of 16 because there are so many other factors to consider, such as proper exercise, macronutrients, and protein consumption.

What happens if you stop consuming creatine?

Creatine levels will progressively decrease over the next several weeks if you discontinue it. Your body will continue to produce creatine on its own, but you may have negative effects while you adjust to decreased creatine levels. These are some of the possible negative effects:

  • Tiredness.
  • Muscle mass loss.
  • Weight reduction.
  • A temporary reduction in natural creatine production.

Regular exercise should help you keep any extra strength you’ve gained, but you won’t notice any further gains.

What if you take creatine without working out:

Major cons:

That being said, there are some potential risks to taking creatine without working out. One concern is that it may cause weight gain.

Massive mass gain:

Creatine causes the muscles to retain water, which can lead to a temporary increase in body weight. If you are not exercising regularly, this weight gain could be unwanted and potentially harmful. Carbohydrates are transported into the muscle by creatine, and carbohydrate molecules retain water.

 Carbohydrates are what your muscles utilize for energy, therefore, you can’t just eliminate them from the muscle. So the notion of ‘weight gain’ with creatine is false – you’re just pulling water into the muscle, making it appear fuller and larger. This technique not only promotes muscle growth after a few weeks, but it also improves muscular performance since your muscles are hydrated.

You may notice a weight difference in the first few weeks while your body loads the muscles with creatine, and then you will stabilize.

Kidney problems:

Another concern is that taking creatine without working out may put extra strain on your kidneys. The kidneys process creatine, so taking large amounts of it on a regular basis could potentially lead to kidney damage. However, there is no conclusive evidence to suggest that creatine is harmful to the kidneys in healthy individuals.

We have not found any problems in healthy older adults consuming the prescribed 3g daily amount of creatine.

There have been a few case studies of people who had creatine concerns because they were cutting large amounts of weight in a very short period of time while also taking massive doses of creatine, which caused the kidneys to stop functioning.

To Sum up:

To summarize, while taking creatine without exercising is conceivable, it may not result in substantial muscle development or performance gains. While creatine is generally thought to be safe, it can interfere with certain drugs and is not suitable for everyone.

Creatine is a well-known supplement related to athletic achievement. Recent research, however, suggests that creatine may offer cognitive advantages, particularly for non-athletes. You can increase your cognitive performance without working out if you follow the advice in this blog post.

Before beginning any new supplement regimen, contact a healthcare expert to confirm that it is safe and appropriate for your specific requirements.


What are the most common side effects of taking creatine supplements and not working out?

Creatine is a supplement that is reasonably safe. However, the following negative effects are possible:
Water retention causes weight gain.
Vomiting and nausea.
Hyperhidrosis (excessive sweating).
If you experience any of these negative effects after taking creatine, divide your daily dose into smaller portions. Instead of taking these smaller dosages all at once, spread them out over the day.

Is it okay to use creatine without exercising?

Yes, using creatine without working out is typically safe. However, before taking a nutritional supplement, consult your doctor because some individuals may develop adverse effects such as stomach discomfort, nausea, and diarrhea.

Can I Take Creatine Along With Other Dietary Supplements?

Creatine may be taken safely with other products, such as peptide powders, branched-chain amino acids (BCAAs), and pre-workout solutions. However, you must speak with a healthcare practitioner or a certified dietitian to verify that you are using and combining supplements appropriately for your unique requirements and goals.

Is it true that creatine will make you gain weight while taking it without working out?

While creatine supplementation may induce a minor rise in body weight owing to water storage in the muscles, major weight gain without regular activity is unlikely. Maintaining a balanced diet and engaging in physical exercise that supports your goals are vital for avoiding excessive weight gain.

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