Some studies have found that it boosts short-term muscle strength, which is why weightlifters, sprinters and other athletes who need bursts of energy buy it by the bucket. It may also help reduce the accumulation of lactic acid in the muscles after prolonged or intense exercise. It's also been associated with digestive and muscular problems such as cramping and dehydration. Some experts say if you're under age 18 or have diabetes or kidney problems, you should skip creatine entirely, since much is still unknown about its long-term effects. Though some athletes swear by it, proceed with caution.
Amino acids are the subcomponents that make up protein.
They build and restore body tissues and play an essential role in just about all of the body's functions. Bodybuilders sometimes take amino acids to boost muscle growth and strength. There's little evidence that expensive protein supplements are better than the protein found in foods like eggs, dairy, fish, meat and beans. An herbal supplement, ephedra can be found in some sports drinks and energy bars. At the least it can make your heart race.