When I was trying to gain size and strength, I found creatine very useful. Some brands are better than others though. I found the best one by far for me was Maximuscle Creatamax Extreme. Quite expensive but very effective and no bloating.
Drinks lots and lots and lots and then some more water. Creatine/kinase system in the body allows for quick burst of muscle activity (3-5 second burst). If your diet is good, in most cases you don't need any extra, unless you are planning to go heavy with your workouts and do less reps(power or strength training). The added water is needed to keep your muscles and tendons from becoming brittle(for lack of a better term) as heavy weights and creatine absorption/depletion will lead to.
P.S. I've tried the powder mixes in the past and never noticed much difference, other than a little quicker recovery.
Great supp! Just like the other's have said...plenty of water throughout the day. Not a big fan of the powder so I used the tablets instead. Creatine x 4 by USN go get it!
On top of what everyone says, you need to saturate your muscles with it, so you won't get any of the true effects until around 2 weeks of continuous use
Like Scotty said it can cause bloating. I take it in the pill form. The brand I use that I notice does not cause bloating is kre alkylan efx. It's pretty cheap if you get it from bodybuilding.com you will notice more pump and fuller muscles once you start taking it.
Ok great info everyone. I have read a lot about it. Noted it causes bloating and need to stick with the correct dosage. But im willing to give it a try. Quick question, the powder form (which they say works quicker) how has everyone taken it? It says with something sugary.....? Obviously i will follow instructions. After my week off from training, im really taking a new approach to working out. Not 100% happy with my progress atm yet im working so hard. But hey im a newbie so its all a learning curve for me and to find out what really works just for me. Thanks everyone!