Creatine

Creatine is a fanastic supplement that increases recovery greatly.  It does this by refueling ATP stores which are expended during training.  You will recover faster if you take creatine after workout (and won’t feel half as tired as you would normally) and also if you take it pre-training, you work out harder and longer.

Problems that occur though are

- water retention (temporary)

- water retention (permanent) from long term use

- kidney damage from long term use

- diuretics and alcohol may cause serious problems as the creatine is making you hold water and the other stuff is making you dump water

- cramps from lack of water.

- constant urination when you have ‘loaded’ on the product.

My feeling is that taking it after training is good, and sometimes before (it may upset your stomach pre-workout).  With water on an empty stomach works best, it doesn’t digest well with food in my opinion.  Keeping use to a minimum will be safe for most people.

But one thing you can’t deny, is it’s amazing recovery ability for your body.