[dpsanders]

I understand that the main advantage of creatine is that it helps build muscle size. Does anybody know if there are also training and recovery effects from it? In other words does taking it before a session allow you to train harder and longer? And does it help to speed recovery?

I already take protein shakes but wanted to ramp my weight training and conditioning up a bit over the next three months or so and thought creatine might help.

[Gatsby]

It certainly does allow you to train harder and longer, and aids with recovery also.

In fact, when I cycle onto Creatine, I get no DOMS whatsoever.

Just make sure you drink plenty of water, otherwise it doesn't work, and you could suffer side effects like cramps and diarrhoea. I.e. 2 litres or more per day I would say.

Don't stay on it too long though, otherwise your body (which naturally produces it) will stop producing it, and you'll end up doomed to take it for all eternity.

[dpsanders]

Thanks Gatsby, appreciated. How long do you stay on it when you cycle into it?

[Gatsby]

Well, after the loading phase (which is typically 5 days; read the label on the container for details), I probably wouldn't stay on it much longer than a couple of months.

Then have a few weeks for your body to restart production of its own creatine.

It's not an exact science, but just use your intuition.

[Proteinnerd]

I'd have to disagree, I'm a huge fan of creatine and take it regularly and yes its awesome for strength gains but as far as I know there are no claims and no real mechanism of action for it to speed recovery between training sessions, it helps you work out harder (can increase output by approx 5-15%) but you still need to rest like a normal trainer and not someone on steroids. You will notice an increase in strength and you will need less time between sets but you still need to rest and recover properly between training days.

Take it with 20-30g of simple carbs either a premixed version or grapejuice, after your workout for best effects, its not like caffeine that gives you a boost, it needs to get absorbed into your muscles.