Gains from Creatine are partly owing to an increase in cell volume and also muscle synthesis. Creatine causes water to move across cell membranes. When muscle cell creatine concentrations go up water is drawn into the cell (hence the term water rentention.). It can boost thickness around 15%. The water stretches the cell's outer sheaths - a mechanical force that
can trigger anabolic reactions. This
may stimulate protein synthesis which results in increase lean tissue.
HOwever when they ran experiments some people gained more muscle mass than those on a placebo however both ended up with the same body water content - which is interesting.
Creatine may hekp to increase performance, strength and muscle mass, but around 20% of people show very little gains from it. Some say this is owing to the differences in muscle fibre types - fast-twitch tend to build up higher concentrations of creatine than slow-twitch, so people with naturally low fast-twitch fibre composition may experience smaller gains from creatine. Taking creatine with carbs may help you round this as carbs raise insulin (as I';m sure you all know) which in turn helps creatine's uptake in the muscle cells.
The best way to take creatine is in small doses at a time (else around 2/3rds of it ends up being peed away). Too many people take too much in one go and in a day and ends up being expensive and a waste of time. Typically most instructions say 20-25g daily - which frankly is a waste of time. Lowering your dose to about 6g a day spread over 6 meals is actually more beneficial as it gives your body most chance of absorbing it - and of course it's better ot have it with food.
The only side effects bar water retention that I've heard of or have been able to find is gastro intestical discomfort, muscle cramps and dehydration - of course kidney and muscle damage are potentials if you take it in excess. If you want to take creatine, creatine monohydrate is just as good as the others, and there is no evidence to suggest that any others are any better/worse.
So as I said if you're taking creatine, take smaller doses over a couple of months then take a month off - it's best cycled. It takes about 4 weeks for your elevated creatine stores to drop off to normal levels. During supplementation your body's own synthesis of creatine is depressed but this comes back around after a week or so. There is anecdotal evidence that some weight and strength loss will occur though it should be above your pre-sup levels.
So take it with or after eating certainly after some carbs (min of 30g of carbs), take it in small doses 6x a day and there's no need to take more than 10g a day, you'll be wasting your money, and taking it post exercises with your post workout meal is also ideal.
So it's a bit of a faff really having to take it so regularly and in small doses, which is why people don't buy the powder form and buy the pill form and only take it once or twice a day - complete waste of time and money.
Is it worth it? If you do the protocol correctly, than yes I guess it can be, but for the small gains (1-3% LBM during the loading phase, with a 75% decrease on unload until your body recovers it's own synthesis) is debatable. Don't get me wrong, it works if done properly, there's enough proof out there, it's just on how well you do it.
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