The nonfat milk and small amount of fruit I put in the blender supply the carbs I want. Muscle magazines are filled with ads for products that promise astounding results. From what I hear, a lot of the stuff doesn't do much of anything, except make money for the manufacturer. A few may even be dangerous. But it seems creatine is one of the good guys.
Creatine is a derivative from meat.
Many studies show that it increases muscle mass in most people, and aids efforts requiring short bursts of speed and power. It has been tested and re-tested, and seems to be safe when taken as directed. It is legal and can be bought almost anywhere, including some super market grocery stores. The usual recommended daily dosage is 5 grams. I've taken up to that amount and noticed my muscles felt fuller, and I was able to increase the amount of weight I could handle in workouts.