A remedy for osteoporosis may be found in your pre-workout shake. Canadian researchers recently discovered that creatine strengthens your skeleton. The likely reason: “Bone-building cells rely on phosphocreatine as an energy source,” says the study’s coauthor, Stephen Cornish, PhD. “Consuming creatine increases that energy source, so you boost your ability to lay down new bone.”
Not surprisingly, of course, the study participants also gained muscle and strength. The magic formula is about 1 gram of creatine for every 22 pounds of body weight – taken immediately before workout – 3 days a week.