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@deleted
that's not how it worked for me as I have plenty pf protein in my diet...it's incredibly hard to have a protein deficient diet in the Western world unless you really try to...and I eat loads of eggs, cheese etc....Creatine is not a protein, it's an acid and it may be argued that vegetarians may be deficient .........
"In humans, approximately half of stored creatine originates from food (mainly from fresh meat and fish). Since vegetables do not contain creatine, vegetarians clearly show lower levels of muscle creatine which, upon creatine supplementation, rise to a level higher than in meat-eaters"
I quite clearly felt a difference during training....my lactic threshold increased considerably, meaning during interval and power training I could work harder and longer....so my muscle mass and power increased....it was very noticeable....I attributed this to the water retained around the muscles diluting the lactic acid....but that's guessing!
but as I said before not worth taking unless you have serious race ambitions and your body seems to get used to it, so it becomes less efffective....I took it for three months every year in the final speed and power building phas of my training and into the race season.