Eat Your Creatine

Creatine supplements are one of the most popular supplements for building lean muscle when combined with a solid strength-training routine. Try to avoid the possible side-effects of creatine pills, including stomach pain and kidney damage from long-term use. Meat and fish contain naturally occurring creatine. If you don't eat meat or at least not often, our bodies can make creatine using the amino acids in the proteins you do eat.

Some of the richest sources of creatine are:

• Wild game, including venison, elk, and bison
• Free-range turkey and chicken
• Wild-caught fish, especially salmon and tuna