How Creatine Supplements Can Benefit Your Athletic Performance and Muscle Growth by Rachael Gonzalez (www.si.com)

Creatine is commonly used as a muscle growth supplement because it helps increase strength, power and muscle mass and improve body composition. It's found naturally in meat, seafood and milk and is made by the human body in the kidneys, liver and pancreas. After converting into phosphocreatine (more on this later), it’s stored in the muscles and used for energy. 

Creatine stores are maintained by ingesting three to five grams per day. According to the University of Delaware, pork, tuna, cod, salmon and beef contain between 1.4 to 2.3 grams of creatine per pound. While it’s not impossible to consume the daily recommended amount of creatine by eating these foods, this can lead to gaining body weight. Mass gainers also often contain creatine, but aren’t great for those who don’t want to consume a surplus of protein and carbohydrates. The best creatine supplements provide an inexpensive and efficient way to increase creatine intake without the excessive intake of calories. 

In this article, we detail the potential benefits of creatine, how it works, several different types and supplement forms, possible side effects, how to take creatine and more so you can make an informed decision on whether this supplement is right for you.

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