One of the most popular and effective muscle building supplements is Creatine, however there is a lot of confusion and misinformation spread about Creatine. The purpose of this article is to explain to you how Creatine can help you build muscles. Creatine is a naturally occurring substance. It is produced in small amounts by the liver. Creatine travels through the bloodstream to muscle cells. Once there, it is transformed into Creatine phosphate that provides short energy bursts. These are extremely useful for muscle building. There is not a direct link between Creatine and muscle building. By increasing your intake of Creatine, you will find that more Creatine phosphate is converted to energy in your muscles. The increased production of energy means that you can work out for longer, lift heavier weights and do more repetitions of each exercise. It is this increase in output from your exercise routine that will allow you to gain strength and build more muscle. Creatine supplement can be great for your muscle building endeavours. However, there is some concern of possible negative side effects from excess consumption. There have been some reported cases of water retention and mild nausea, but no documented scientific studies. There are no studies that have linked taking a Creatine supplement with any serious medical illnesses. One major study done by Jaques R. Poortmans and Marc Francaux, back in the late nineties entitled “Long-Term Oral Creatine Supplementation Does Not Impair Renal Function In Healthy Athletes” compared kidney health and Creatine use in healthy athletes for a period of 10 months to 5 years. There findings showed no adverse health conditions in those that had taken a Creatine supplement regularly. I have been using creatine in a cycle " on - off " fashion safely and effectively for about ten years now and strongly believe Creatine is an extremely effective and useful supplement that is highly recommended for anyone wanting to boost their muscle building endeavours.