Creatine
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| Creatine supplementation |
Want to build strength and lean muscle mass? Try creatine. A group of Canadian researchers conducted an eight-week study and found that insulin-like growth factor-1 (IGF-I), which is known to produce anabolic effects in adults, was increased by more than 20% amongst creatine supplementing participants performing resistance-training exercises. Just be sure not to take excessive amounts as various side effects have been reported. According to the European Food Safety Authority, creatine supplementation of three grams per day is a safe amount.
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| Creatine supplementation |
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