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Additionally, weight gains ranging from 2 pounds up
to approximately 9 pounds have been reported using doses of 10-20 grams
of creatine per day. Because of this weight gain, creatine
supplementation probably wouldn't benefit an endurance athlete such as a
distance runner. Creatine may, however, expedite the endurance athlete's
recovery from the substantial muscle-fiber damage incurred from
prolonged aerobic training.
What is the best way to use creatine? The presence
of insulin and thyroid hormone (triiodothyronine) promotes creatine
intake. That may be why many have promoted the idea that you should take
your creatine with a sugar-containing fluid. Also, Vitamin E might play
a role since its deficiency has been shown to depress creatine uptake.
To maximize creatine's effectiveness, take it with
a sugar-containing drink. Sugars (especially glucose) will produce an
insulin surge, and insulin can purportedly enhance the uptake of
creatine. Combining creatine with other amino acids such as glutamine or
taurine, which promote volumization of cells, might make the creatine
more effective.
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