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<p>Creatine 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. <a href="#Contents">Read the full description for more information.</a></p>
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<h2><span id="Contents">Contents</span></h2>
<div id="toc">
<ul>
<li class="toclevel-1 tocsection-1"><a href="#What-is-it"><span class="tocnumber">1</span> <span class="toctext">What is Creatine Monohydrate?</span></a></li>
<li class="toclevel-1 tocsection-2"><a href="#How-it-works"><span class="tocnumber">2</span> <span class="toctext">How does it work?</span></a></li>
<li class="toclevel-1 tocsection-3"><a href="#Benefits"><span class="tocnumber">3</span> <span class="toctext">What are the main benefits of Creatine Monohydrate?</span></a></li>
<li class="toclevel-2 tocsection-4"><a href="#Muscle-growth"><span class="tocnumber">3.1</span> <span class="toctext">Muscle growth</span></a></li>
<li class="toclevel-2 tocsection-5"><a href="#Strength-increases"><span class="tocnumber">3.2</span> <span class="toctext">Strength increases</span></a></li>
<li class="toclevel-2 tocsection-6"><a href="#Improved-muscle-pumps"><span class="tocnumber">3.3</span> <span class="toctext">Improved muscle pumps</span></a></li>
<li class="toclevel-1 tocsection-7"><a href="#How-and-when"><span class="tocnumber">4</span> <span class="toctext">How and when?</span></a></li>
<li class="toclevel-1 tocsection-8"><a href="#Creatine-vs-creapure"><span class="tocnumber">5</span> <span class="toctext">Creatine VS Creapure</span></a></li>
<li class="toclevel-1 tocsection-9"><a href="#Stack"><span class="tocnumber">6</span> <span class="toctext">What to stack with it?</span></a></li>
<li class="toclevel-1 tocsection-10"><a href="#Side-effects"><span class="tocnumber">7</span> <span class="toctext">Potential side effects</span></a></li>
</ul>
</div>
<h2><span id="What-is-it">What is Creatine Monohydrate?</span></h2>
<p>Creatine 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 <span>cognitive</span> benefits, which we’ll look at in more detail a little later on. <a href="#References">[1,2,3,4,7]</a> 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.</p>
<h2><span id="How-it-works">How does it work?</span></h2>
<p>Once 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. <a href="#References">[9]</a> 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.</p>
<h2><span id="Benefits">What are the main benefits of Creatine Monohydrate?</span></h2>
<p>Some of the primary benefits of creatine monohydrate supplements include:</p>
<h3><span id="Muscle-growth">Muscle growth</span></h3>
<p>Creatine 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. <a href="#References">[5]</a> 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. <a href="#References">[1]</a></p>
<h3><span id="Strength-increases">Strength increases</span></h3>
<p>As 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. <a href="#References">[1]</a></p>
<h3><span id="Improved-muscle-pumps">Improved muscle pumps</span></h3>
<p>Another 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. <a href="#References">[1]</a></p>
<p>Other benefits include:</p>
<ul>
<li>Increased muscle mass</li>
<li>Increased rates of recovery</li>
<li>Increased energy</li>
<li>Improved athletic performance</li>
<li>Impressive muscle pumps</li>
<li>Increases in strength</li>
<li>Increased in immune system function</li>
<li>Fat loss</li>
<li>And more...</li>
</ul>
<h2><span id="How-and-when">How and when to consume?</span></h2>
<p><span>Scoop Size: 5 g</span></p>
<p><strong>Health Canada Recommended Dose (powder):</strong> 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.</p>
<h2><span id="Creatine-vs-creapure">Creatine Monohydrate VS Creapure</span></h2>
<p>Although very similar to one another, creatine monohydrate and creapure are still slightly different, and both provide very different benefits. <a title="Creapure Creatine Monohydrate" href="https://www.canadianprotein.com/creapure" class="alink">Creapure</a> 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.</p>
<h2><span id="Stack">What to stack it with?</span></h2>
<p>Creatine 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: <a title="Dextrose" href="https://www.canadianprotein.com/dextrose" class="alink">Dextrose</a>, pre-workout supplements, <a title="L-Glutamine" href="https://www.canadianprotein.com/l-glutamine" class="alink">L-Glutamine</a>, <a title="BCAAs" href="https://www.canadianprotein.com/bcaa" class="alink">BCAAs</a>, <a title="Whey Protein" href="https://www.canadianprotein.com/whey-protein-powder" class="alink">whey protein</a>, and casein protein. <a href="#References">[6]</a> Although truthfully it can be stacked with virtually any health and fitness supplement on the market.</p>
<h2><span id="Side-effects">Potential side effects</span></h2>
<p>As 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: <a href="#References">[10]</a></p>
<ul>
<li>Stomach cramps</li>
<li>Bloating</li>
<li>Frequent urination</li>
<li>Damage to the kidneys and liver if large dosages (more than the recommended daily dosage) are consumed. <a href="#References">[8]</a>
</li>
</ul>
<h2><span id="References">References</span></h2>
<ol>
<li><a 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">http://www.ncbi.nlm.nih.gov/pubmed/10731017</a></li>
<li><a 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">http://www.ncbi.nlm.nih.gov/pubmed/11851597</a></li>
<li><a 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">http://www.ncbi.nlm.nih.gov/pubmed/27239423</a></li>
<li><a 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">http://www.ncbi.nlm.nih.gov/pubmed/22254121</a></li>
<li><a title="Comparison of new forms of creatine in raising plasma creatine levels" href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2206055/" class="alink">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2206055/</a></li>
<li><a title="Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans." href="http://www.ncbi.nlm.nih.gov/pubmed/8944667" class="alink">http://www.ncbi.nlm.nih.gov/pubmed/8944667</a></li>
<li><a 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">http://www.ncbi.nlm.nih.gov/pubmed/22254121</a></li>
<li><a title="Adverse effects of creatine supplementation: fact or fiction?" href="http://www.ncbi.nlm.nih.gov/pubmed/10999421" class="alink">http://www.ncbi.nlm.nih.gov/pubmed/10999421</a></li>
<li><a 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">http://www.ncbi.nlm.nih.gov/pubmed/12701817</a></li>
<li><a title="Side effects of creatine supplementation in athletes." href="http://www.ncbi.nlm.nih.gov/pubmed/19124889" class="alink">http://www.ncbi.nlm.nih.gov/pubmed/19124889</a></li>
</ol>
<h2><span id="Warnings">Warnings</span></h2>
<p>Caution: 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.</p>
<h2><span id="Allergen-warnings">Allergen warnings</span></h2>
<p>Allergy Statement: This product is made in a facility that handles milk products, gluten, shellfish, soy, peanuts and other tree nuts.</p>
<p class="italic">Disclaimer: 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.</p>
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