One supplement that has come under much scrutiny is creatine.

This supplement helps the body produce more energy and aids the development of muscle mass. It is also produced naturally in the body from three amino acids:

• Arginine
• Glycine
• Methionine

What are the benefits of creatine?

Natural sources of creatine include fish and lean red meat. On the other hand, you can use creatine monohydrate in powder form – purchased from a health shop – with some water to assist your training.

When combined with weights, creatine can help the following aspects of your performance:

• Increase muscle size
• Increase strength
• Increases speed of recovery

However, without weight training, creatine has been shown to have very little effect. If you are doing a form of strength training for your chosen sport, then you are most likely to experience positive effects from using the supplement.

If I purchase creatine, when is the best time to take it?

Take one spoonful with water straight after the gym or first thing in the morning. You can also add a serving of creatine (5 grams) to your protein and mix it together to save drinking two separate shakes.

Side effects

Studies have shown that creatine can cause stomach cramps or diarrhea, but this can occur if you ingest too much or the dose is taken with not enough water.

Recommendations

Myprotein, Optimum and Allmax brands are among the best.