About a year ago Q convinced me that I should only be shooting in RAW format. Thank you Q! Since then, that's the only way I shoot and although there is an additional step to do in any post processing I have found that it does give me a few more choices.
Here's the set up; it was night time and dark, my subject(s) were moving (certain parts faster than others), they weren't lit very well, I was about 60 feet from my subject(s), no tripod and an f3.5 to 6.3 lens. The lens was set at 130mm and f6 with a shutter speed of 1/40th of a second. The flash on the D300 was cranked all the way up but it still wasn't enough to make a difference.
This is the original photo as taken, only converted to a JPEG in photoshop.
The second image is after I tweaked it in the RAW converter changing the exposure, brightness, contrast and adding a little fill light, all adjustments in the RAW converter. Shooting in RAW saved an otherwise unuseable photo. I might mention that I tried to adjust the lighting of the first image in photoshop and not the RAW converter but it left a lot of grain in the photo that the adjustments in the RAW converter didn't.
Granted, this could have all been avoided by having something other than the on board flash, a faster lens and being a lot closer but I had to use what I had. Shooting in RAW isn't a bad thing.