A nutritionist shares a daily supplement that can help you look more toned and build muscle

Creatine is found naturally in the muscles and brain, stored as phosphocreatine, but also comes into the body from amino acids and food sources such as red meat and shellfish.

It is also readily available to buy as a supplement that many people take every day, with one of the main benefits being improved performance and muscle growth.

Sports nutritionist at Warrior Jess Hillard said: "Creatine supplies energy to the working muscles and the brain. Some like to take additional creatine through supplementation due to the found positive impacts of increased strength and therefore performance within chosen sports.

"When supplementing with Creatine, you are increasing the levels of Phosphocreatine in the body. This helps the body to produce more of the highest energy molecule, adenosine-triphosphate (ATP).

"ATP is the molecule used for high power, e.g. weightlifting and high power sports. More ATP mean more energy to the working muscles."

Supplementing creatine can make the benefits longer lasting and there are many on the market to choose from, such as Warrior's new Creatine Protein bars.

The expert added: "Creatine is widely researched and is seen to increase muscular strength and therefore muscle growth, helping us lift heavier weights and hit more PBs (personal bests) in the gym."

This can help you to have better workouts and build muscle, helping you to look more toned. However, the expert said this should not be confused with weight loss.

Jess explained: "Creatine may be your friend when it comes to PB’s in the gym but it is not for weight loss, as such. Creatine draws water into cells which creates water retention in the body.

"This will increase 'weight' on the scales. However this is temporary and usually only for the first few weeks of taking it. It is important to note that weight gain during this period is not fat gain, which is why focusing on scales can be so dangerous.

"While using creatine you’ll be becoming stronger and growing muscles so while weight will be increasing, this will predominantly be water and even muscle mass, but fat percentage tends to decrease. Don’t focus on the scales all the time."

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How does it work?

It is worth checking with a doctor before beginning any new supplementation. Jess shared advice for getting started for those who do decide to take creatine.

She stated: "The best way shown through research to supplement with creatine is through loading and maintenance. Loading up with creatine ensures you are increasing levels within the muscles.

"The loading phase consists of taking 20 grams of creatine per day, for five to seven days. This should be spread out throughout the day as morning, lunch and then either before or after your workout.

"Maintenance of supplementing can stay at roughly three to five grams per day. This is shown to best be taken after your workout.

"It has also been shown that mixing creatine with a protein such as in a protein shake or having it alongside a protein bar, can help with creatine saturation within the muscles, helping to transport nutrients to the muscles at an increased rate."