yes, examine.com is a great resource.
I've tried creatine a few times now, convinced that it is safe, convinced of the science, convinced that maybe the last time I tried it it didn't work because I got the dose wrong/bought crap stuff or something else. I can say with total conviction that it has never worked for me, at all. Nothing. No change. Not that I've conducted a double blind trial under lab conditions but comparing times being off and on it, zilch.
Apparently there are non-responders. I must be one of those or be non-responderish. Or I already make enough endogenous creatine from my food. It is the only supp I've tried, apart from regular vit D, extra strong for scotland.
So who knows. No reason to doubt the science on it or others' experiences of it, just didn't do anything for me. Apparently too, small doses are good for recovery, not just in terms of power output but neuro logically. Again, zip for me.
It follows, creatine is a bunch of amino acids manufactured by the liver and kidneys. Eat well, healthy liver and kidneys? All is tickety-boo. Liver a bit dysfunctional, fatty liver, overburdened by excess s*it to deal with perhaps creatine manufacturing isn't a priority for it? Perhaps it's lost the ability, perhaps it needs a reboot? And then there's the use it or lose It adaptations. So if you train, in good health and have an abundance of mitochondria in some type 2b muscle fibres, is there any need for creatine supps? And if you do take it and it doesn't work, it could be that you simply do not need it, all your bases are covered by food, your liver and frequent practice of S&S or any alactic/aerobic training.....maybe. Dunno. Either way, for whatever reason, it doesn't work for me. Liver and onions, steak and kidney pie, anyone?