Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle and nerve cells. It was first identified back in 1832 when Michael Eugene Chevreul discovered It as a component of skeletal muscle. It's name comes from the Greek word for flesh, Kreas.

 

For the purposes of the Transformation diet creatine is an excellent supplement to use at It will increase lean body mass by causing a muscle cell volumising effect. This is achieved by increasing the water content of the cells.

 

An added benefit of the cell volumising is an increase in strength.

 

At moderate dosages there should be no adverse effects at all from the use of creative. Indeed studies show it to be very safe and very effective.

 

I would suggest a dose of 5 g per day taken after training. It is important to keep fluid intake high to avoid dehydration.