More information about creatine from the Institute of Sport

Why you might consider using creatine
Creatine may help in increasing lean body mass during resistance training programmes. It may also assist the body in regenerating its own creatine stores after long sessions of intense physical activity.

What it can do
It has been shown that creatine supplementation can enhance performance during exercises, which include repeated sprints and/or sessions of highly intensive physical activity.
Creatine loading results in weight gain induced by fluid retention, which is a by-product of the loading process.
If you are a developed athlete taking part in a resistance training programme, creatine may help to augment lean body mass.

Dosages according to the Australian Institute of Sport
Rapid-loading protocol
20-5 g daily, divided into 4 doses, for 5 days
These doses should be taken with a meal or snack, which contains a substantial amount of carbohydrates (50-100g)
Weight gain of 0.6 – 1.0 kg per week should be expected when using this protocol
Maintenance dose: 3 g/day

Slow-loading protocol
3 g/day consumed with a substantial carbohydrate meal or snack
Maintenance dose: 3 g/day

Who may benefit?
“Creatine will have best results in fit and highly active persons, and may increase their lean body mass by up to 1% in total, but will have little to no effect on the average person who is not involved in intensive sporting activities,” says Professor Tim Noakes from the UCT Sports Science Institute. Creatine can also be taken in to aid in the recovery of muscle injuries such as muscle tears or stretches. Creatine has been shown to aid in the recovery of damaged muscle tissue.

Who should use it?
Creatine can benefit developed athletes who are following resistance training programmes. It is best used by athletes who want to increase their lean body mass, or who want to aid the repair of damaged muscle tissue. Creatine may be used successfully by participants in sports involving irregular activity patterns (e.g. rugby, soccer, basketball, racquet sports).

Who should not use it?
Teen athletes should not use creatine, according to sports scientist Dr Lourens Erasmus. Creatine may increase the muscle mass, but with a bone structure not strong enough to accommodate this increased muscle mass, joints and bones may be damaged.
A person with kidney problems should not use creatine, since this protein compound will increase the workload of the kidneys. “There has not been enough research done with creatine. There is anecdotal evidence suggesting it causes renal problems amongst younger users," according to Shelly Meltzer, a dietician with the Sports Science Institute.