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I know Creatine helps aid the body in recovering and maintain energy during workouts. But I've also heard that it pumps the muscle with water to give the so called "bloated muscle" is this really true? I take it In small amounts I try to get most of my daily intake throu red meats. what do you recommend?
Creatine is indeed a very beneficial supplement especially when one's goals include increasing power/strength and size. Creatine allows the body to create more ATP by providing ADP a phosphate to bond with. ATP is the body's primary energy source used in high intensity, short duration exercises (heavy lifting, sprints, etc.) so allowing your body to create more can help boost your performance. Creatine does cause water retention within your muscles through a process called muscle hydration. This is a good thing as muscle hydration promotes a positive environment for protein synthesis; however, it also means you have to constantly remain hydrated as your body will require a higher daily water intake to function.
The common dose of creatine is about 5-10 g a day (post workout on a lift day) depending on your weight (I take 8g at 190 lbs). Red meat does contain creatine but not enough to see the results you will get through supplementation.
I hope this helps