One of the most popular sports nutrition products, creatine, can help improve your workout quality considerably.

Creatine is a substance that our bodies make naturally and is used to supply the muscles with working energy. When you are unable to replenish your stores quickly enough during a workout, muscular fatigue will result. So, by supplementing with this product you are effectively increasing your intermuscular stores and thereby increasing the intensity and duration you are able to workout at.

Creatine is a completely natural product so it is not banned from any sports or international competitions. You can find it in natural food form, coming from sources such as herring, salmon, tuna and beef, however often you will not get high enough doses to see a tremendous effect - unless of course you were eating pounds of meat per day.

By adding the supplement to your regular diet you will be able to increase your bodily stores, which will then lead to improved recovery ability. Since you cannot put in a good workout until your body is fully recovered, anything you can do to speed up this process will without a doubt speed up the gains you see as well.

To begin supplementation, you want to start by doing a loading phase where you will take between 20 and 30 grams per day for four days to a week. You should be mixing it with non-acidic juice or water and after that week is up, reducing the dosage to between five and fifteen grams per day.

Do note however that this supplement often causes a bit of water retention in most individuals so if you do happen to see the weight on the scale go up, this is likely part of the reason.