Kierra Brown

3 days ago | health.com | Jillian Kubala |Hannah Harper |Kierra Brown

Jacob Wackerhausen / Getty Images Creatine is a dietary supplement shown to support muscle growth, boost strength, and improve athletic performance. Decades of research show that creatine is effective and safe with few side effects. However, creatine may cause water weight gain in some people, which could lead to mild bloating. It may also cause digestive symptoms in some people, including bloating. There are a few ways to lower the risk of bloating and other side effects when taking creatine.

2 weeks ago | health.com | Jillian Kubala |Kierra Brown

Pekic / Getty Images Protein is an essential nutrient your body needs to build muscles, maintain skeletal and immune health, and produce hormones and neurotransmitters. Following a high-protein diet has been shown to benefit health in several ways, including encouraging weight loss, reducing blood sugar, and improving body composition. Choosing protein-rich snacks can help you hit your daily protein goals. 1. Turkey Sticks  All the rights for presented photos are my own.