Ok, its gonna be a long post, it might help alot of other people too.
What is creatine?
Creatine is C10 H16 N5 O13 P3.
Creatine is a mix of arginine, glycine, methionine, 95%-98% of the creatine in our body is in our muscles, and 2%-5% is in our heart,brain and testicles. Creatine is based in meat, 200gram of meet is 1gram of creatine thats why you should take it as a supplement, because its impossible to eat 1000gram of meat a day. Normally our muscles got 120-130Millimole to every 1KG of muscle, after loading creatine the maximum we can go is 155Millimole to every 1KG of muscle.
How does it work?
Creatine is inside the muscle cell as phospohcretine and his job is to give the muscle energy. Creatine also make our muscles gain water and make our muscle heavier. Creatine in our body transform to Creatine Phosphate (CP). The CP job is to make ATP (adenosine triphospate). ATP is an energy we have in our muscles that we use to lift something.
How to take it?
You should take 4 spoons of 5 grams 5 times a day - totally 20 grams a day for 5 days in a row. After that take only one spoon of creatine once a day, in days you work out take a spoon of 5 grams of creatine before/after the workout.
You should drink alot of water, and you are going to run to the toilet all the time, on every 5gram of creatine you should drink 1000ml of water.
After 8 weeks you should stop with the creatine for 1-2 months until starting again.
With sugar or not?
Some people recommand you take creatine with sugar because they say the insulin 'push' the creatine to the muscles, but thats not true, sugar doesn't help at all in this case.
There been two studies about this subject (taking it with sugar or not):
Study 1 - Results = Insulin doesn't help at all.
Study 2 - Results = Insulin does help alittle bit, but if you want it to help alittle bit you have to take ALOT ALOT ALOT of sugar in your body, so much sugar so its physicaly impossible to be done natural.
Mix it with water and drink it, it tastes bad, sugar is unnececery.
If you have kidney problems, you should ask a doctors before starting to use creatine.
THAT WAS A LONG POST.