A lot of companies claim "GAIN 16 POUNDS OF MUSCLE IN 16 WEEKS ON CREATINE", which is completely false and never going to happen directly from creatine. What creatine actually does is indirectly increase muscle mass by increasing the creatine phosphate levels in the first cycle of power (The Anaerobic Cycle or without oxygen cycle).

This is where the body uses creatine phosphate to reform ADP to ATP and allow the body to keep producing energy. In simple terms it allows you to push out a couple of extra reps per set and allows you to resist fatigue during intense resistance based training sessions.

This isn't to say that creatine is not useful. In fact it is the most heavily researched and scientific backed sport supplement in the world. So it definitely has a place in any serious trainers supplement regimen.

What people lack is understanding of how to take creatine effectively to minimize side effects. Monohydrate which is the original and the best creatine is not well absorbed by the body on its own. The most effective way to drive it into the cells is to create an insulin spike by mixing it with about 20-30 grams of fast acting glucose (dextrose).

This will ensure that most of the creatine is absorbed into the cells and you are not wasting any. The loading theory of monohydrate is just that (a theory), the fact is loading is unnecessary, and all it does is bloat the cells and in a lot of cases upset your stomach. A sufficient amount per day is 10 grams post workout mixed with 20-30grams of fast acting glucose.