I have been doing so diligently for the last 10 days -5 days of 20g down to 5g/day. I can feel the difference already!
I have a workout which has AMRAPs in it and already I have increased my pull and chin up in a minute total by 1. Also managed to do a non-cheaty 32kg kettlebell clean with my right arm midweek - a new PR.
I am also running and doing kettlebells in the week as well. Creatine isn't a shortcut if you aren't doing training but If I keep this up perhaps the monkeybars will be mine!
Creatine is more of a boost to fast-twitch muscles - the ones for high power, explosive movements as it helps the oxidization of ATP to ADP - boosting oxygen uptake. For more cardio movements slower release creatine supplements are available - I'm looking into them for the Rat Race.
I do high weight med-low rep and bodyweight compound movements to - the effect of creatine in one week alone has been impressive - but you have to remember to keep taking it as it doesn't reside for long in your body. It is naturally produced by your body and found in red meat but meat alone won't give you what a supplement would - your dosage is about 0.3g/kg of bodyweight for a daily dosage.
I think the powder is synthesised in a lab? I get mine from myprotein too, very cheap, something like £8 a kilo.
I take 10g a day. I have noticed a difference since I started it but it's hard to say how much is down to the creatine itself. However it's so cheap, and so well-researched, I see no reason not to continue.
Ooh I've bought some to try a creatine cycle but not got round to doing it yet. Is there really a difference? That's inspiring me to get going.
I'm well impressed with your 32kg clean. I want to do that (then I want to 100 in 6 minutes but that's another story!) 24 is the most I'm managing and even at that the clean is ropey though I can jerk it easily and somewhat bizarrely I can press it.