Tag: Rest days

Up to 36 hours after a workout, muscle protein synthesis remains elevated, highlighting the crucial role of rest days for recovery and growth. This process is why many serious lifters ask, **Do I take mass gainer on off days?** The answer depends on your total caloric goals and metabolism.

According to the International Society of Sports Nutrition (ISSN), daily creatine supplementation is highly effective and safe for enhancing exercise performance and body composition. This practice includes consuming your daily amount even on non-training days. So, **should I take creatine on rest days?** The resounding scientific consensus is yes, to keep your muscle creatine stores perpetually saturated for optimal results.