Supplementation with creatine will ensure that these levels are kept at a maximum to help reduce fatigue. L-Glutamine has been shown to improve intestinal health, slow down muscle breakdown and enhance immunity. Vitamin C is a building block of collagen, the essential framework of ligaments, muscles and tendons. It also assists in reducing the inflammatory reaction. The active component, proanthocynadins, have been shown to reduce the activity of enzymes the are present in and contribute to the inflammatory process.
Creatine is safe when taken in the recommended dosages.
Since it will draw water into the muscles it is essential to drink enough water for it's optimum benefit. Creatine is not considered a banned substance and is safe for international competition. The USOC has developed a position stand on the use of creatine that is available on request. Oral creatine supplementation improves performance in elite hockey players. Links and possible mechanisms.