I wrote recently on the topic of nutritional supplements. The gist of that post was that supplements should never be considered a substitute for a healthy diet and regular exercise. To reiterate, they are designed to provide you with an additional boost -- providing the supplement itself is efficacious.

When it comes to building muscle, there are few supplements that everyone agrees are worthwhile. One that always makes the cut is creatine, a nitrogenous organic acid that, in addition to being available in supplement form, occurs naturally in vertebrates and helps supply energy to muscle and nerve cells. But like most things, when it comes to creatine, more is not always better. Doctors recommend a dosage of three to five gram a day, taken just prior to working out or, on non-workout days, with the largest meal of the day.

Follow a four week on/four week off protocol, and be sure to drink plenty of water to remain properly hydrated. But, before doing any of this, be sure to check with your doctor to learn if supplementing with creatine is right for you.