In reply to Jungledoc:
you're right, I started off with a question and then gradually started to address all of my training concerns/questions in this thread.
Sorry about it
In reply to Dub:
I've read that about creatine on wikipedia, which states 3 sources:
A single 5 g (5000 mg) oral dose in healthy adults results in a peak plasma creatine level of approximately 120 mg/L at 1–2 hours post-ingestion. Creatine has a fairly short elimination half-life, averaging just less than 3 hours, so to maintain an elevated plasma level it would be necessary to take small oral doses every 3–6 hours throughout the day (from en dot wikipedia dot org/wiki/Creatine#Pharmacokinetics)
the 3 sources about this part of article:
^ Kamber M, Koster M, Kreis R, Walker G, Boesch C, Hoppeler H. Creatine supplementation--part I: performance, clinical chemistry, and muscle volume. Med. Sci. Sports Exer. 31: 1763-1769, 1999.
^ Deldicque L, Décombaz J, Zbinden Foncea H, Vuichoud J, Poortmans JR, Francaux M. Kinetics of creatine ingested as a food ingredient. Eur. J. Appl. Physiol. 102: 133-143, 2008.
^ R. Baselt, Disposition of Toxic Drugs and Chemicals in Man, 8th edition, Biomedical Publications, Foster City, CA, 2008, pp. 366-368.
Again, thanks for your reply. I didn't know or wasn't sure about it