Prevention.com shares that a supplement commonly taken by bodybuilders, creatine, has been found to help build more metabolism-boosting muscles. According to a recent study done by a group of researchers from McMaster University in Hamilton, Ontario, while bodybuilders rely on it to help them bulk up, it's not a steroid. The muscle-boosting compound is naturally produced by the human bodies.
Researchers examined 10 previous studies involving 357 older adults, and they discovered that those who took creatine while engaging in strength training gained three extra pounds of muscle or lean body mass in a span of 12 weeks compared to those who did strength-training alone.
Michaela C. Devries, PhD, lead author of the study says, “Muscle mass is a major determinant of resting metabolic rate, the number of calories your body burns at rest.” Between the ages 50 to 80, the average adult will lose 30 to 40 percent of musle mass, which in result decreases the metabolic rate.
Taking creatine helps supply more cellular fuel to the muscles, which then helps you perform better when you lift your weights. In fact, you'll find yourself more energized to do more reps of your chosen exercise. As it increases your muscle endurance, you'll begin to see better muscle definition in your body as weeks go by.
If you're excited to try this calorie-burning supplement, Devries suggests to take five grams of creatine every morning for a minimum of 12 weeks to see results. For those who are wary about the possible side effects, she clarifies, “Generally, all of the studies we looked at in healthy older adults found it was well-tolerated and that there were no side effects.” To help creatine work its magic, you'll need carbs. You can try adding the powder into a glass of juice or smoothie. Creatine powders can be found in health stores.
(Photo from Garage Gyms via Nuno Cardoso on Pinterest)