Creatine on BJJ rest days: how to keep a daily routine
If BJJ fits into two nights a week, should your creatine routine follow the class calendar? If you choose to take creatine, daily consistency matters more than whether you have rounds tonight. BASE / 01 is a lemon-flavored creatine and electrolyte mix with directions for one level scoop daily, including rest days.
Why take creatine when there is no class?
Creatine supplementation increases the creatine stored in your muscles over time. The International Society of Sports Nutrition describes daily intake of 3–5 g as a common way to maintain those stores once elevated. That is the reason for a daily routine that continues between classes. Read the ISSN position stand on creatine.
This research concerns creatine as an ingredient. It does not show that BASE improves jiu-jitsu technique or guarantees another round. Think about the routine across your week, rather than expecting an immediate boost before rolling.
What is in one scoop of BASE / 01?
One level scoop is a 10 g serving. The current label lists:
| Ingredient | Amount per serving |
|---|---|
| Creatine, as creatine monohydrate | 5 g |
| Sodium, from sea salt | 1,000 mg |
| Potassium, as potassium chloride | 200 mg |
| Magnesium, as magnesium malate | 60 mg |
A tub contains 30 servings. There is no added caffeine. See the full BASE / 01 label and ingredients.
A cue that works between classes
Choose something you already do on training days and rest days, such as making breakfast. Keep BASE somewhere convenient for that routine, following the label’s storage directions.
- Measure one level scoop (10 g).
- Mix it with 6–8 oz (177–237 ml) of water or your preferred beverage.
- Use it daily as directed on the label. Do not exceed the recommended serving.
Morning is an optional reminder, not a required time of day. Your routine can fit around work, family and the classes you actually attend.
Does one glass cover my hydration for the day?
No. The 6–8 oz is the amount used to mix a serving. It is not a daily fluid target. BASE’s electrolyte amounts also do not measure or automatically replace what you lose in a class.
Each serving contains 1,000 mg sodium. Consider that alongside your food, other supplements and any advice you follow about sodium. If you have a medical condition or a prescribed sodium restriction, check with your clinician before using it.
Would the combined formula suit your routine?
If you already want creatine and an electrolyte mix with these amounts, BASE combines them in one measured serving. Check the amounts before deciding: choosing daily creatine does not mean everyone needs the same electrolyte formula.
BASE is intended for adults. Follow all label directions and warnings, including consulting a physician before use if pregnant, nursing or managing a medical condition. Supplements do not replace meals, sleep or an appropriate training plan.
Choose BASE / 01 and read the current purchase terms.
Choosing a caffeine format for class or a tournament? Read what to check before buying caffeine strips for jiu-jitsu.