{"title":"Creatine Supplements","description":"\u003ch2\u003e\u003cspan id=\"About\"\u003eWhy buy Creatine Supplements?\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eIf you happen to have a special interest in sports and fitness, particularly bodybuilding or resistance based sports, there’s a good chance you’ll have heard people mentioning the importance of sports supplements. Take bodybuilding for instance. Sports supplements have proved incredibly effective and beneficial in the bodybuilding world, evident in the fact that the sports supplement industry now generates billions upon billions, every single year! As far as popular supplements go, you have the number 1 best-selling and most popular supplement: Whey protein, but it is the second most popular sports supplement in the world: \u003ca href=\"https:\/\/www.canadianprotein.com\/creatine-monohydrate\" title=\"Creatine Monohydrate\"\u003eCreatine Monohydrate\u003c\/a\u003e, which along with with other forms of creatine such as \u003ca href=\"https:\/\/www.canadianprotein.com\/creapure\" title=\"Creapure\"\u003eCreapure\u003c\/a\u003e, \u003ca href=\"https:\/\/www.canadianprotein.com\/creatine-ethyl-ester\" title=\"Creatine Ethyl Ester\"\u003eEthyl Ester\u003c\/a\u003e, \u003ca href=\"https:\/\/www.canadianprotein.com\/creatine-hcl\" title=\"Creatine HCL\"\u003eHCL\u003c\/a\u003e and more, we’ll be looking at here and why you should be buying creatine. Contained within we’ll be looking at what creatine is, how it works and why it’s so beneficial, and when a person should take it for optimal results.\u003c\/p\u003e\n\u003ch2\u003e\u003cspan id=\"What-is-it\"\u003eSo, what is creatine?\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eCreatine is an amino acid compound that is actually found naturally within certain foods including red meat and seafood. Our bodies also naturally synthesize creatine, only in very small doses, doses too small for it to have any real athletic benefit for us. Creatine works by helping to supply ATP (Adenosine Tri-Phosphate) to the cells found all over our bodies. ATP is a primary source of energy for our cells, which means the more they have, the more efficient they become. Creatine is derived from three primary amino acids: Glycine, L-Methionine, and L-Arginine. It is then transported around the body in the bloodstream, to be delivered to the various cells in our body, and is primarily used by muscles which require large amounts of energy.\u003c\/p\u003e\n\u003ch3\u003e\u003cspan id=\"Beneficial\"\u003eHow is it beneficial?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003eCreatine is especially beneficial for athletes and sportsmen and women looking to improve athletic performance and the performance of their muscles on the whole. Whilst creatine doesn’t directly build lean muscle, it does contribute towards increases in strength, endurance and muscle mass because it helps provide more energy for the muscles. The more energy the muscles have, the longer they can be worked before they fatigue and lactic acid begins to build up. This means you can work out and exercise for longer durations, which in turn makes work outs and training sessions more efficient.\u003c\/p\u003e\n\u003ch3\u003e\u003cspan id=\"How-to-consume-and-when\"\u003eHow should it be consumed, and when is the best time?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003eWhen taking creatine for the first time, or when starting a new creatine cycle, some people say that a “loading phase” is required, in which you consume around 5x the normal dosage, for 5 days to saturate the cells within our muscles with the creatine. After the 5 days, they claim that the dosage should be reduced. Numerous studies have found however, that there has been no difference and no improvement in individuals that used a “loading phase” and in individuals that just consumed the normal dosage once per day, and as such, the loading phase could very well be a waste of time and creatine. As far as when creatine should be consumed, and how, there really is no right or wrong way. Some experts state that taking creatine pre-workout is beneficial, whilst other state that post-workout is more effective, and in reality, the results are extremely mixed. The recommended dosage of most creatine products is 1 x heaped teaspoon, to be mixed with water or fruit juice, and by going off of reports and mixed reviews and opinions, our advice would be to switch things up every few weeks and find out what works best for you.\u003c\/p\u003e","products":[{"product_id":"creatine-monohydrate","title":"Creatine Monohydrate","description":"\u003cp\u003eCreatine Monohydrate, a staple in any supplement stack, helps assist with muscle strength and growth, increased rates of recovery, increased energy, improved athletic performance, increased in immune system function and even more. \u003ca href=\"#Contents\"\u003eRead the full description for more information.\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch2\u003e\u003cspan id=\"Contents\"\u003eContents\u003c\/span\u003e\u003c\/h2\u003e\n\u003cdiv id=\"toc\"\u003e\n\u003cul\u003e\n\u003cli class=\"toclevel-1 tocsection-1\"\u003e\u003ca href=\"#What-is-it\"\u003e\u003cspan class=\"tocnumber\"\u003e1\u003c\/span\u003e \u003cspan class=\"toctext\"\u003eWhat is Creatine Monohydrate?\u003c\/span\u003e\u003c\/a\u003e\u003c\/li\u003e\n\u003cli class=\"toclevel-1 tocsection-2\"\u003e\u003ca href=\"#How-it-works\"\u003e\u003cspan class=\"tocnumber\"\u003e2\u003c\/span\u003e \u003cspan class=\"toctext\"\u003eHow does it work?\u003c\/span\u003e\u003c\/a\u003e\u003c\/li\u003e\n\u003cli class=\"toclevel-1 tocsection-3\"\u003e\u003ca href=\"#Benefits\"\u003e\u003cspan class=\"tocnumber\"\u003e3\u003c\/span\u003e \u003cspan class=\"toctext\"\u003eWhat are the main benefits of Creatine Monohydrate?\u003c\/span\u003e\u003c\/a\u003e\u003c\/li\u003e\n\u003cli class=\"toclevel-2 tocsection-4\"\u003e\u003ca href=\"#Muscle-growth\"\u003e\u003cspan class=\"tocnumber\"\u003e3.1\u003c\/span\u003e \u003cspan class=\"toctext\"\u003eMuscle growth\u003c\/span\u003e\u003c\/a\u003e\u003c\/li\u003e\n\u003cli class=\"toclevel-2 tocsection-5\"\u003e\u003ca href=\"#Strength-increases\"\u003e\u003cspan class=\"tocnumber\"\u003e3.2\u003c\/span\u003e \u003cspan class=\"toctext\"\u003eStrength increases\u003c\/span\u003e\u003c\/a\u003e\u003c\/li\u003e\n\u003cli class=\"toclevel-2 tocsection-6\"\u003e\u003ca href=\"#Improved-muscle-pumps\"\u003e\u003cspan class=\"tocnumber\"\u003e3.3\u003c\/span\u003e \u003cspan class=\"toctext\"\u003eImproved muscle pumps\u003c\/span\u003e\u003c\/a\u003e\u003c\/li\u003e\n\u003cli class=\"toclevel-1 tocsection-7\"\u003e\u003ca href=\"#How-and-when\"\u003e\u003cspan class=\"tocnumber\"\u003e4\u003c\/span\u003e \u003cspan class=\"toctext\"\u003eHow and when?\u003c\/span\u003e\u003c\/a\u003e\u003c\/li\u003e\n\u003cli class=\"toclevel-1 tocsection-8\"\u003e\u003ca href=\"#Creatine-vs-creapure\"\u003e\u003cspan class=\"tocnumber\"\u003e5\u003c\/span\u003e \u003cspan class=\"toctext\"\u003eCreatine VS Creapure\u003c\/span\u003e\u003c\/a\u003e\u003c\/li\u003e\n\u003cli class=\"toclevel-1 tocsection-9\"\u003e\u003ca href=\"#Stack\"\u003e\u003cspan class=\"tocnumber\"\u003e6\u003c\/span\u003e \u003cspan class=\"toctext\"\u003eWhat to stack with it?\u003c\/span\u003e\u003c\/a\u003e\u003c\/li\u003e\n\u003cli class=\"toclevel-1 tocsection-10\"\u003e\u003ca href=\"#Side-effects\"\u003e\u003cspan class=\"tocnumber\"\u003e7\u003c\/span\u003e \u003cspan class=\"toctext\"\u003ePotential side effects\u003c\/span\u003e\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/div\u003e\n\u003ch2\u003e\u003cspan id=\"What-is-it\"\u003eWhat is Creatine Monohydrate?\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eCreatine monohydrate is actually a naturally occurring compound that is synthesized within the human body, as well as being found in various other dietary sources, including red meat. Despite the fact that we produce it naturally, experts have found that increasing the amount of creatine inside of our bodies, no matter what age you are, can provide a whole bunch of various health, fitness, athletic and \u003cspan\u003ecognitive\u003c\/span\u003e benefits, which we’ll look at in more detail a little later on. \u003ca href=\"#References\"\u003e[1,2,3,4,7]\u003c\/a\u003e Because of this, supplement companies have been able to naturally manufacture this very compound, and turn it into an extremely effective supplement that has been found to help increase muscle mass, strength, and athletic performance in a whole host of different individuals.\u003c\/p\u003e\n\u003ch2\u003e\u003cspan id=\"How-it-works\"\u003eHow does it work?\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eOnce inside the body, creatine monohydrate is actually converted by the body, into creatine phosphate. It is creatine phosphate that helps assist the body with the natural production of a compound known as ATP, or Adenosine Tri-Phosphate. ATP is used by the muscles as a source of energy and fuel, so the more ATP the muscles have available to them, the more efficiently they are able to work. \u003ca href=\"#References\"\u003e[9]\u003c\/a\u003e Put simply, every time your muscles work, they are contracting, and ATP helps them to contract. We can naturally synthesize creatine as previously mentioned, but unfortunately the amounts we produce are not sufficient enough to be able to assist with athletic performance or muscle size and strength. Creatine is also present in foods, but again, these dosages are far too low to be beneficial, and besides which, some of it is actually lost during the cooking process. Creatine supplements however, provide strong dosages which are absorbed quickly by the muscles, which in turn, helps to ensure that the muscles work more efficiently.\u003c\/p\u003e\n\u003ch2\u003e\u003cspan id=\"Benefits\"\u003eWhat are the main benefits of Creatine Monohydrate?\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eSome of the primary benefits of creatine monohydrate supplements include:\u003c\/p\u003e\n\u003ch3\u003e\u003cspan id=\"Muscle-growth\"\u003eMuscle growth\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003eCreatine monohydrate supplements are a staple ingredient in many bodybuilding supplement stacks, but they don’t actually assist with muscle growth in the same way as protein supplements do. Creatine supplements assist with muscle growth, due to the fact that they improve muscle contractions, plasma and ATP levels. \u003ca href=\"#References\"\u003e[5]\u003c\/a\u003e The more ATP energy the muscles have, the harder they can work, and the longer they can work before they begin to fatigue. This means you can increase training volumes and frequencies and can get more done in the gym, making your workouts more productive. \u003ca href=\"#References\"\u003e[1]\u003c\/a\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan id=\"Strength-increases\"\u003eStrength increases\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003eAs well as helping to assist with muscle growth, another benefit of creatine supplements is the fact that they also increase your overall strength levels, because they allow the muscles to generate more power during each contraction. This means you can lift heavier weights and generate more explosive power, which basically makes you stronger. \u003ca href=\"#References\"\u003e[1]\u003c\/a\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan id=\"Improved-muscle-pumps\"\u003eImproved muscle pumps\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003eAnother great bodybuilding benefit of creatine monohydrate supplements is the fact that they provide very impressive muscle pumps. This is because the additional ATP causes muscle cells to swell and expand, allowing them to absorb more water. As they are filled with water and energy, this gives the muscles a bigger and fuller appearance, leading to more impressive muscle pumps during, and for a short while after, training. This can help you psychologically as the better you look, the harder you will work in the gym. \u003ca href=\"#References\"\u003e[1]\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eOther benefits include:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eIncreased muscle mass\u003c\/li\u003e\n\u003cli\u003eIncreased rates of recovery\u003c\/li\u003e\n\u003cli\u003eIncreased energy\u003c\/li\u003e\n\u003cli\u003eImproved athletic performance\u003c\/li\u003e\n\u003cli\u003eImpressive muscle pumps\u003c\/li\u003e\n\u003cli\u003eIncreases in strength\u003c\/li\u003e\n\u003cli\u003eIncreased in immune system function\u003c\/li\u003e\n\u003cli\u003eFat loss\u003c\/li\u003e\n\u003cli\u003eAnd more...\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003e\u003cspan id=\"How-and-when\"\u003eHow and when to consume?\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan\u003eScoop Size: 5 g\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHealth Canada Recommended Dose (powder):\u003c\/strong\u003e Adults: 1 Scoop(s) 1 time(s) per day. Mix product well in 1-2 cups of liquid (water, juice, etc.) immediately before consumption. Store in a cool, dry place.\u003c\/p\u003e\n\u003ch2\u003e\u003cspan id=\"Creatine-vs-creapure\"\u003eCreatine Monohydrate VS Creapure\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eAlthough very similar to one another, creatine monohydrate and creapure are still slightly different, and both provide very different benefits. \u003ca title=\"Creapure Creatine Monohydrate\" href=\"https:\/\/www.canadianprotein.com\/creapure\" class=\"alink\"\u003eCreapure\u003c\/a\u003e is a purer form of creatine monohydrate providing users with an even more pure creatine monohydrate per serving. Because of this, it is absorbed quicker, which can be beneficial, and it can be detrimental as well.\u003c\/p\u003e\n\u003ch2\u003e\u003cspan id=\"Stack\"\u003eWhat to stack it with?\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eCreatine monohydrate is the second most popular bodybuilding supplement in the entire world, second only to whey protein, and because of that, it is a staple part of many bodybuilding stacks. Generally, it is commonly stacked with: \u003ca title=\"Dextrose\" href=\"https:\/\/www.canadianprotein.com\/dextrose\" class=\"alink\"\u003eDextrose\u003c\/a\u003e, pre-workout supplements, \u003ca title=\"L-Glutamine\" href=\"https:\/\/www.canadianprotein.com\/l-glutamine\" class=\"alink\"\u003eL-Glutamine\u003c\/a\u003e, \u003ca title=\"BCAAs\" href=\"https:\/\/www.canadianprotein.com\/bcaa\" class=\"alink\"\u003eBCAAs\u003c\/a\u003e, \u003ca title=\"Whey Protein\" href=\"https:\/\/www.canadianprotein.com\/whey-protein-powder\" class=\"alink\"\u003ewhey protein\u003c\/a\u003e, and casein protein. \u003ca href=\"#References\"\u003e[6]\u003c\/a\u003e Although truthfully it can be stacked with virtually any health and fitness supplement on the market.\u003c\/p\u003e\n\u003ch2\u003e\u003cspan id=\"Side-effects\"\u003ePotential side effects\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eAs with all supplements, always consult your doctor before using any new supplement, and discontinue use if you encounter any negative side effects. Pregnant and breastfeeding women should avoid using creatine monohydrate. Generally it is considered one of the safest sports supplements in the world, although possible side effects can include: \u003ca href=\"#References\"\u003e[10]\u003c\/a\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eStomach cramps\u003c\/li\u003e\n\u003cli\u003eBloating\u003c\/li\u003e\n\u003cli\u003eFrequent urination\u003c\/li\u003e\n\u003cli\u003eDamage to the kidneys and liver if large dosages (more than the recommended daily dosage) are consumed. \u003ca href=\"#References\"\u003e[8]\u003c\/a\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003e\u003cspan id=\"References\"\u003eReferences\u003c\/span\u003e\u003c\/h2\u003e\n\u003col\u003e\n\u003cli\u003e\u003ca title=\"American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation.\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10731017\" class=\"alink\"\u003ehttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10731017\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Differential response of muscle phosphocreatine to creatine supplementation in young and old subjects.\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11851597\" class=\"alink\"\u003ehttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11851597\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Impact of creatine supplementation in combination with resistance training on lean mass in the elderly.\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27239423\" class=\"alink\"\u003ehttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27239423\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Metabolic agents that enhance ATP can improve cognitive functioning: a review of the evidence for glucose, oxygen, pyruvate, creatine, and L-carnitine.\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22254121\" class=\"alink\"\u003ehttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22254121\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Comparison of new forms of creatine in raising plasma creatine levels\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2206055\/\" class=\"alink\"\u003ehttp:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2206055\/\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans.\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8944667\" class=\"alink\"\u003ehttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8944667\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Metabolic agents that enhance ATP can improve cognitive functioning: a review of the evidence for glucose, oxygen, pyruvate, creatine, and L-carnitine.\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22254121\" class=\"alink\"\u003ehttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22254121\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Adverse effects of creatine supplementation: fact or fiction?\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10999421\" class=\"alink\"\u003ehttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10999421\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Creatine supplementation enhances anaerobic ATP synthesis during a single 10 sec maximal handgrip exercise.\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12701817\" class=\"alink\"\u003ehttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12701817\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca title=\"Side effects of creatine supplementation in athletes.\" href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19124889\" class=\"alink\"\u003ehttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19124889\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003ch2\u003e\u003cspan id=\"Warnings\"\u003eWarnings\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eCaution: Not intended for children, pregnant, or breastfeeding women. Consult a healthcare practitioner prior to use. Consult a healthcare practitioner prior to use if you have health conditions. Store in a cool dry place away from children. Do not use if seal is broken.\u003c\/p\u003e\n\u003ch2\u003e\u003cspan id=\"Allergen-warnings\"\u003eAllergen warnings\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eAllergy Statement: This product is made in a facility that handles milk products, gluten, shellfish, soy, peanuts and other tree nuts.\u003c\/p\u003e\n\u003cp class=\"italic\"\u003eDisclaimer: The above description does not constitute medical advice and is for informational purposes only and has not been evaluated by Health Canada, CFIA, or FDA. Please consult a properly licensed medical professional before consuming nutritional supplements. This product is not intended to treat, diagnose or cure any disease.\u003cbr\u003e\u003cbr\u003e\u003c\/p\u003e","brand":"Canadian Protein","offers":[{"title":"Powder - 454 g (1 lb)","offer_id":31453477732399,"sku":"EGT","price":39.99,"currency_code":"CAD","in_stock":true},{"title":"Powder - 100 g","offer_id":31453477765167,"sku":"W9C","price":15.99,"currency_code":"CAD","in_stock":false},{"title":"Powder - 1 kg (2.2 lb)","offer_id":31453477797935,"sku":"SF2","price":59.99,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0249\/3241\/7583\/products\/Creatine-Monohydrate-454g_814ef1a4-a914-4e74-983c-69185dd59102.jpg?v=1590783589"}],"url":"https:\/\/canadianprotein.com\/collections\/creatine-supplements\/creapure-creatine-monohydrate.oembed","provider":"Canadian Protein","version":"1.0","type":"link"}