Creatine 101;

1. Creatine supplementation cannot be substituted for solid nutrition & training. However...
2. Creatine can enhance strength gain & wieght gain.
3. It may be benficial to take creatine in conjunction with simple sugars as insulin spikes may help 'drive' the creatine into the muscle cell.
4. cafiene retards the effectiveness of creatine. In fact total abstination of caffiene is often recommended whilst supplementing creatine.
5. caretine requires a loading period of 5-7 days followed by a maintanence period.
6. creatine is best cycled for 6-8 weeks follwed by a break of equal time length
7. higher quality creatine may result in higher quality gains
8. you MUST drink lots of water during use

hope that helps ;-)

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