If your muscles get too tired from lifting…
Consider Taking: creatine
Creatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says. And yes, it can increase your max strength.
And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or it’s an issue in your family.
When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.”
Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says.
You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.Back to top