Creatine

Via Wikipedia:
Final Analysis: Extensive research over the last decade has shown that oral creatine supplementation at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side-effects [13] while at the same time, effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women.[14
Creatine supplements are sometimes used by athletes, bodybuilders, and others who wish to gain muscle mass, typically consuming 2 to 3 times the amount that could be obtained from a very-high-protein diet. A survey of long-time use gives the creatine content of several foods.[7]

Some Warnings:
The Mayo Clinic states that creatine has been associated with asthmatic symptoms and warns against consumption by persons with known allergies.[8]

While there was once some concern that creatine supplementation could affect hydration status and heat tolerance and lead to muscle cramping, recent studies have shown these concerns to be unfounded.[9][10]

There is less concern today than there used to be about possible kidney damage from creatine, although there are reports of kidney damage, such as interstitial nephritis; patients with kidney disease should avoid use of this supplement.[8] Similarly, liver function may be altered, and caution is advised in those with underlying liver disease although studies have shown little or no adverse impact on kidney or liver function from oral creatine supplementation.[11]

In theory, creatine may alter the activities of insulin. Caution is advised in patients with diabetes or hypoglycemia, and in those taking drugs, herbs, or supplements that affect blood sugar. Serum glucose levels may need to be monitored by a health care professional, and medication adjustments may be necessary.

Long-term administration of large quantities of creatine is reported to increase the production of formaldehyde, which has the potential to cause serious unwanted side-effects. However, this risk is largely theoretical because urinary excretion of formaldehyde, even under heavy creatine supplementation, does not exceed normal limits.[12]

Hope that helps. :drinker:

Notwithstanding the technical data provided above, I tried creatine several years ago. So this is just based on personal experience.

Yes, it made me look bigger--an effect when muscles retain water.

Yes, it took away all my vascularity, especially in the arms--again, muscles retained more water and I had difficulty keeping a "lean" appearance.

Yes, it made me jittery--I think this is what the positive reviewers call "more energy." Didn't care for my energy that way.

I quit after 2-3 weeks.


EDIT: Rereading your post, if there's only a small amount of creatine within a whey protein powder, it's probably not going to have the same effects I experienced with a creatine powder.


$0.02.

Good luck.

Cool then I wouldn't sweat it. If you don't like the results, you can always switch to a whey without the creatine blend.

I too have a whey shake in the morning and a cassein shake at night as part of my daily calorie goal and I think it works great.