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Creatine Supplementing with creatine can increase your ability to pack on muscle hugely – it's the body's primary fuel for explosive, high-intensity exercise. It also boosts strength development, enhances sprint and power performance, and leads to fat loss. You must have insulin present in your body for creatine to have an effect, so take it with carbs or a supplement that will stimulate insulin, such as fenugreek or alpha lipoic acid. Carnitine The fat-burning properties of carnitine have been established for years, but recent studies have found it offers a variety of additional benefits. These include increased blood flow (which leads to improved muscle recovery and growth), a rise in testosterone levels and the ability to halt muscle loss caused by inactivity. A 2001 study also found that taking 2g of carnitine a day for six months increased work capacity by 35% in athletes. Carnitine also needs insulin to be effective, so take it with a nutrient that spikes insulin, such as omega 3 or carbs.

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