Protein and Creatine are both fine. Creatine doesn't make you more dehydrated or anything nor do you need to cycle it. Creatine doesn't work for everyone (works for most) but if it does for you, then there is no supplement that will help you more than creatine.
Effects of creatine supplementation on renal function: a randomized, double-blind, placebo-controlled clinical trial
Gualano B, Ugrinowitsch C, Novaes RB, Artioli GG, Shimizu MH, Seguro AC, Harris RC, Lancha AH Jr.
Eur J Appl Physiol. 2008 Jan 11 [Epub ahead of print]
Creatine (CR) supplementation is commonly used by athletes. However, its effects on renal function remain controversial. The aim of this study was to evaluate the effects of creatine supplementation on renal function in healthy sedentary males (18-35 years old) submitted to exercise training. A randomized, double-blind, placebo-controlled trial was performed. Subjects (n = 18) were randomly allocated to receive treatment with either creatine (CR) ( approximately 10 g day(-1) over 3 months) or placebo (PL) (dextrose). All subjects undertook moderate intensity aerobic training, in three 40-min sessions per week, during 3 months. Serum creatinine, serum and urinary sodium and potassium were determined at baseline and at the end of the study. Cystatin C was assessed prior to training (PRE), after 4 (POST 4) and 12 weeks (POST 12). Cystatin C levels (mg L(-1)) (PRE CR: 0.82 +/- 0.09; PL: 0.88 +/- 0.07 vs. POST 12 CR: 0.71 +/- 0.06; PL: 0.75 +/- 0.09, P = 0.0001) were decreased over time, suggesting an increase in glomerular filtration rate. Serum creatinine decreased with training in PL but was unchanged with training in CR. No significant differences were observed within or between groups in other parameters investigated. The decrease in cystatin C indicates that high-dose creatine supplementation over 3 months does not provoke any renal dysfunction in healthy males undergoing aerobic training. In addition, the results suggest that moderate aerobic training per se may improve renal function.
Putting the Myth of Creatine Supplementation Leading to Muscle Cramps and Dehydration to RestDalbo VJ, Roberts M, Kerksick C, Stout J.
Br J Sports Med. 2008 Jan 9 [Epub ahead of print]
Creatine is one of the most popular athletic supplements with sales surpassing 400 million dollars in 2004. Due to the popularity and efficacy of creatine supplementation over 200 studies have examined the effects of creatine on athletic performance. Despite the abundance of research suggesting the effectiveness and safety of creatine a fallacy appears to exist in the general public driven by media claims and anecdotal reports that creatine supplementation can result in muscle cramps and dehydration. Although, a number of published studies have refuted these claims, a recent position statement by the American College of Sports Medicine (ACSM) in 2001 advised individuals who are managing their weight and exercising intensely or in hot environments to avoid creatine supplementation. Recent reports now suggest that creatine may enhance performance in hot and or humid conditions by maintaining hematocrit, aiding thermoregulation and reducing exercising heart rate and sweat rate. Creatine may also positively influence plasma volume during the onset of dehydration. Considering these new published findings, little evidence exists that creatine supplementation in the heat presents additional risk and should be taken into consideration as position statements and other related documents are published. Key Words: creatine supplementation, muscle cramping, dehydration.
Good luck.
