Many people trying to get in shape, tone up, build muscle may be recommended creatine supplements by personal trainers, doctors or gym buddies, however, what exactly is it and what does it do?

What is creatine?

Creatine is a naturally occurring 'energy replenisher' substance in the body which is formed of amino acids arginine, glycine and methionine. Consequently it can also be derived from meat and fish. Vegetarians take heart, it can be found in juniper berries too. Creatine is the 'bank' energy source that the body relies on when physical activity commences, as energy from fat can take too long to produce.

What does creatine do?

It's chief role is to supply energy to the muscles and help them to recover in between periods of exercise.

If it occurs naturally, why take a supplement?

Creatine is vital for anyone who leads an active life. However, the body can only produce a certain amount and for people who exercise or train much more frequently, the demand is greater than supply, hence the need for supplements. In addition, our eating habits affect the amount of creatine our bodies make, therefore some people, veggies for instance, may naturally produce less than others. The supplements help muscles store energy ready for physical exertion.

Are creatine supplements legal?

Yes! You can buy them from most sports nutrition stores online or on the high street.

Who takes creatine supplements?

Body builders, athletes and those in training.

Are there any risks?

None as long as the prescribed dosage is observed and your hydration levels are kept up. Muscle size increases partly due to water retention, so your muscles, though enlarged, may feel soft to the touch. Once supplements are no longer taken, the muscles will revert to their original state.

What are the benefits?

Creatine can make a difference to physical stamina, strength and performance, plus it can help build muscle mass. It can therefore be used as an aid in weight-loss as it increases energy levels. It also speeds up the injury recovery process.

Naturally, do your research, carefully read the packaging thoroughly prior to taking any supplements and seek advice if you are unsure of any aspect.