[Do you not think that this is the very reason to take creatinine. It is the ability to recover very rapidly from SHORT sharp bursts, and to repeat them more frequently, that has pushed this supplement to prominence. You may knock it if you like, but a lot of top class athletes use it for that very reason. If you use it for endurance, you gain no benefit, only weight. In a crit, 2 or 3 kilos to carry is nothing extra. The ability to sprint is vital. And it is legal.
Smallfish, I do agree with you. In years past, when I did not cycle very much but lifted weights, I used creatine. When I became more involved with cycling, I did some experimenting with creatine and found it did help with explosive efforts. However, when used frequently weight gain due to water retention was an issue, along with cramping, not to mention long-term health concerns. One thing I noticed is that liquid creatine seems far more effective for cycling than powder and it is not necessary to load.
John979, this is correct. It is not advisable to take it long term, as one would e.g. a vitamin supplement, but rather to take it as a planned exercise for specific events. The water retention is not a true retention, it is just that for the creatinine to be stored in the muscle, it requires water to be stored along with it. The more you load, the more water you need. It is a linear relationship. This, by the way, is true for the storage of ANY carbohydrate/sugar - for every gram of carbo stored, a volume of water must also be stored.
As far as liquid vs powder is concerned, that is an individual thing - some may work better the other way round. But it works.
And no, brianwchan, you won't die if you do it properly.