Creatine is a substance made of three different amino acids which is made in the body. It is helpful in brain and muscle function. Extraneous creatinine is found in meat, fish and supplements. Supplements appear very safe and provide a much higher level than any other source. Optimal dosage is 3-5 grams a day.

Creatine supplements are by far the most effective way of boosting muscle mass and strength but only if associated with regular (2-3 times a week) progressive resistance training. Creatine’s mechanism is through increased time to muscle failure when resistance training is very strenuous and done until exhaustion of the muscle group. Otherwise creatine has no benefit in increasing muscle mass or strength.

Unsweetened cocoa powder (not Dutch processed) and coffee, perhaps due to caffeine effects, are also shown to be effective ways to improve strength and muscle mass but creatine is the most effective (again, only if taken while doing a strenuous program of resistance training.)