I have tried creatine partly because people say it retains water... this is a good thing surely? The runs I have done with creatine have been marginally better than without (10 mile to marathon distance) I would not say this is conclusive evidence that it works. I certainly did not feel any better or quicker and it is expensive stuff. I would agree with the comment above, that if you want to run better run more! Follow a recognised plan as best as you can; when you stop improving review your plan and/or consult a coach. My conclusion on creatine is that I suspect the money spent would have been better spent on coaching.....
My opinion on protein shakes is not far different; your body can only assimilate so much protein and a western diet is generally protein rich anyway....
Edited: 01/01/2013 at 15:48
