Your goal: Build strength

THE SUPP Creatine

Creatine is taken by the bloodstream to the skeletal and cardiac muscles. Once there, it combines with a phosphate group to become phosphocreatine, a higher energy compound of the nutrient. This makes its way to the fibres in your muscle cells, where the phosphocreatine releases its phosphate layer (the layer containing energy) to those muscle fibres, boosting your strength. Plus, Holmes adds: ‘Creatine pulls water into your muscles, which encourages protein synthesis because water transports each molecule and nutrient to where they need to be.’

Most effective form: Evidence suggests monohydrate is your best bet. Pill and powder forms are also effective. If you go for powder, choose micronised types, as they’ll dissolve more easily.

Recommended dose: 5g per day Bonus benefits: Creatine supplements could help counteract menopausalrelated reduction in bone mass. The kick they give means you generate more power when lifting weights, so you put your bones under more stress – this triggers the creation of new bone.

Find it in these foods: Red meat, fish, eggs, milk.

Potential side effects: Water retention and bloating – creatine encourages your cells to hold more water. ‘Effects should be minimal if you stick to 5g per day,’ says Holmes. Top up: Micronised Creatine Monohydrate Powder, £9.99 for 317g, Optimum Nutrition