Creatine helps your muscles retain water, which is beneficial in a couple of ways. Retaining water in the muscles not only makes them appear more defined, but it helps you lift heavier weights.

It may seem like retaining water is a bad thing, but the muscles use this water in positive ways. The extra water replenishes your muscles faster. By efficiently using the water contained in it, the muscle is better able to repair itself, and you gain the long-lasting effect of more strength from your workouts.

Creatine comes in several formulas. You may find it in pill form (both chewable and traditional), pure powder, and powder mixed with carbohydrates and flavor. The flavored variety is the most popular choice among athletes, as it is convenient and comes in a variety of fruit flavors, my favorite being Arctic Berry. Just add water and ice if you prefer, and drink.

One of the most popular creatine products is BSN CellMass. It comes in several sizes, and generally the larger size containers offer the best value. In addition to creatine to increase muscle size and increase your strength, CellMass features an amino acid called glutamine that is essential to muscle growth and recovery, plus essential minerals like calcium and potassium, which can help your muscles, recover after strenuous exercise.

One note: The side effect of more water going to your muscles to increase how much you can lift is that you may become slightly dehydrated. The simple answer: drink extra water before, during, and after your exercise!