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Meat protein is a good source of both of these nutrients. There are no non-food supplements other than creatine that exhibit anabolic-like effects.

Making major changes to a person’s diet should be done in small incremental steps so the body can adapt to the changes. A sudden reduction or increase in calories can cause the body to store or hoard fat.

“One major factor with creatine is that some people have high levels in muscle naturally,” says Tarnopolsky. Meat and fish eaters are less likely to respond than vegans, who have low levels in their diet.