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  • Strong Fitness Magazine Australia

    THE SUPPLEMENT EDGE

    Dec 03, 2019 5 minutes
    WRITTEN BY KATELYN SWALLOW

    1 CREATINE

    MAIN GOALS: Improved training performance, muscle hypertrophy

    PRIME CANDIDATES: Barbell enthusiasts

    The details: Creatine is a substance that exists naturally in the body, helping to fuel your muscles, particularly during heavy lifts and high-intensity work. One of the most well-researched supplements, it most commonly presents as a powder to be mixed with liquid pre-training, and has been shown to have serious benefits for power and strength outputs.

    One recent review published in the journal Molecular and Cellular Biochemistry looked at over 500 studies involving creatine to find that even short-term supplementation increased strength by up to 15 per cent, and improved single effort sprint performance by about five per cent.

    Take this much: Nutritionist, Trainer and Sports Scientist Rudy Mawer (rudymawer.com) suggests taking one 5g scoop per day.

    While there are numerous strains of creatine on the market

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