so ive notice that most creatines say that you should take creatine on workout and non workout days...so is it really necessary to take creatine on non workout days and if so why?
Actually it is important, and more important than Raptor makes it seem, and I would implore him to reconsider what he's doing.
The average male body stores approximately 500-700G of Creatine in it's skeletal system. Most of that is stored, and not available for muscle use. It releases approximately 2% of this per day into the blood stream or around 10-14 G per day.
When you supplement Creatine, the idea is to add to the blood stream an additional 5-6 G to overstimulate the muscle, plus add to the stores in the skeletal system, pushing your stores up over the 700G that is usually there. This happens over time, and is why there's a "loading" phase with most Creatine products. Now some absorb better than others, but the idea is you want your blood stream creatine & your stores as high as possible.
Now, the body will filter all Creatine out of it's blood every day or approximately 2% of your total Creatine, so 20-28 G which it replenishes with food every day.
When you're supplementing, it will flush anywhere from 26-34 G because of the "extra" creatine in the blood.
What's funny about the body is that once you start to supplement something, it adjusts and expects that to be there. So if you supplement on Creatine even for 1 week, your body will expect to flush 26-34G no matter what.
If you don't take a serving on an off day, it doesn't matter if you work out or not, it will flush 26-34 G of Creatine and deplete your stores, which will then take more time to increase because your body will over compensate and continue to flush high amounts out.
If I could draw a line graph, it would show that if you miss a day, your line will dip and not fully recover for up to 2 weeks, depending on how good your system is at storing.
If you drop your usage on off days, the same thing happens, though not to as large a degree.
This is all regardless of how your muscles use the Creatine that day.
So in order to stay in optimal Creatine levels of both blood stream & stored Creatine, you need to take the full serving daily, no matter if it's a workout or non-workout day.
Otherwise you will see diminished returns at the end of your cycle.