There are countless nutritional supplements, lotions, potions, pills, herbs, vitamins, minerals, and hormones that are routinely bought by bodybuilders to create muscles. Regarding all these products, only anabolic hormones can in fact build the body. However, the major problem with anabolic hormones is that they remain against the law in most countries and almost all sports organizations routinely display screen for them. Furthermore, the company of anabolic hormones is fraught with fakes and counterfeit products. To avoid hassles with the legislation, one should avoid anabolic steroids. The best body building supplement that actually works, is legal and relatively cheap to buy- is creatine.

Creatine is a natural substance made in the liver and kidney by various amino acids and is utilized up by muscles. Most of the made creatine can then be stored in skeletal muscles of the body.

Creatine is readily available in many health food stores. It is used as a dietary supplement for more than 4 decades. Typically the Russians primarily used to give all their athletes creatine because they believed it not only built muscle but also improved performance in sports. Data from Russia indicated that consumption of creatine on a regular basis can result in muscle development. Factors that affect creative levels in muscles include diet, exercise, and muscle fiber type. Consuming a carbohydrate diet facilitates uptake of creatine in the muscles. Similarly, executing activities that require short bursts of one’s also helps boost the levels of creatine in muscle.

Will creatine always improve performance and endurance?

The results are not clear-cut. A number of studies have been undertaken in exercising males and females and the results are not always reproducible. However, those who do make supplement claim they do perform better and have improved strength.

Creatine is sold under various preparations including a powder, pill, and even a lotion. The liquids containing creatine come in a variety of flavors and are easy to drink.


The dose of creatine is 400 mg/kg or about 25 grams per day. All people who take creatine must hydrate themselves well. The advised dose is about 5 grams, 4-5 times a day. It takes typically 6-8 weeks to build muscle mass. However, it is essential to eat healthy and exercise on a regular basis at the same time.

Creatine supplements are quiet safe. A known side effect includes worsening of asthma in a few individuals. Persons with as well as of allergic reaction, itching, or dermatitis should be careful when utilizing this supplement. Muscle cramping is yet a frequently reported complication and it is thought to be because of to not enough hydration prior to exercise.