We all know you can't get bigger muscles from eating a can of spinach. While Popeye had the right idea, sometimes our diets don't provide us with all the fuel we need for our workouts. With the help of fitness supplements like creatine and protein powder, you can get that extra boost of energy to do more bench presses, run longer on the treadmill and enjoy a more rewarding workout.
Creatine
Creatine, a chemical found naturally in the body, supplies energy to your muscles. Produced in your liver, kidneys and pancreas, creatine travels to your muscles to restore their main energy source, adenosine triphosphate (ATP). When you're working out or bodybuilding, your body's ATP levels diminish, so it's important to maintain your creatine levels with 2 to 5 grams per day to boost your strength and endurance. High-protein foods such as red meat and fish contain creatine, with herring containing the highest amount, about 3 to 4 grams per pound, and red meat containing about 2 grams per pound. While you can get creatine from food, a creatine supplement is a useful way to maintain your intake when your diet lacks it. It can give your muscles that extra push they need to do more reps, lift heavier weights and recover more quickly - all leading to a more effective workout.