From "Exercise Physiology, Human Bioenergetics and Its Applications" by Brooks et. al.....
"The optimal dosage for achieving maximum values of muscle creatine phosphate appear to be 20 g/day for 5 days followed by daily doses of approximately 3-5 g/day. Increasing the intake to 20 g/day resulted in no further increase in total muscle creatine."
goes on to talk about how it's useful for strength-speed athletes and bodybuilders, and can help enhance muscle growth during workouts. and then....
"Creatine use has been linked to diarrhea, dehydration, muscle cramping, and muscle strains. In more than 30 studies -- some conducted for as long as 3 years -- creatine use had no side effects. The often-cited links between creatine, dehydration, and cramps have been refuted repeatedly by scientific studies. College football players who took creatine monohydrate supplements ( 5 to 20 grams per day for up to 5 years) showed no evidence of kidney or liver damage based on the results of standard blood tests."
I know that doesn't answer your question, but thought I'd look it up in my exercise physiology book. It's funny because 3 years ago I took general physiology from Brooks, and he said that the only effect of taking creatine supplements were that you'd pee out more creatine. or was it crap out? whatever it was, he said it was useless.
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