Creatine for some1 eating a good diet with mixed sources of protein shouldnt really need to supplement their diet that much with creatine as you should get what you need from food but with the exception of maybe b4 or after a workout i personally just take about 5-10g after a workout as this is all you need in your bodies open window!
What you should be aiming for after a workout is around 30-40g protein, 50-60g fast acting carbs e.g maltodextrin (sp) or natural honey or something like that, and around 5-10g of creatine as this is what the human body uses for muscle building after a workout as said by prof, Greenhauf (sp) of Nottingham Uni
Hope this helps m8
