Sports Supplements in Canada: Protein & Creatine Explained
In competitive training or serious fitness routines, supplements like protein, L-carnitine, and creatine can offer real benefits — but only when used wisely. At Eatuitive Nutrition, our Calgary-based dietitians and personal training team help clients navigate supplement use safely and effectively.
What Are Sports Supplements & Why Use Them?
Sports supplements are products (powders, pills, bars) intended to improve performance, recovery, or muscle growth. Some common ones are: protein, creatine, L-carnitine, amino acids, and micronutrients. But effectiveness depends on your goals, diet, and training.
Before using any supplement, it’s wise to talk to a dietitian Calgary or nutritionist Calgary. We can assess whether a supplement is likely to help you, or if your needs would be better met through food first.
Key Supplements: Protein, L-Carnitine & Creatine
1. Protein Supplements
What it is: A convenient way to ensure you meet your daily protein needs.
Benefits: Helps build muscle, improve strength, and speed recovery.
Recommended intake: For active individuals, about 1.2–2.0 g protein per kg body weight is typical — but your plan may differ.
Forms: Whey (fast absorption), casein (slow-release), or plant-based (e.g., soy, pea) — depending on your dietary preferences.
Considerations: Supplements are helpful, but high-quality whole-food protein (meat, dairy, beans) should be your foundation.
2. Creatine
What it is: A well-researched, nitrogenous compound (not a protein) stored in muscle and used for high-intensity energy.
Benefits:
Increases strength and power
Delays fatigue during repeated bursts of effort
Supports lean mass when combined with resistance training
Dosing: Typical recommended use is 3–5 g per day.
Safety in Canada: Creatine is regulated in Canada as a Natural Health Product by Health Canada’s Natural Health Products Directorate.
Cautions: Health Canada has issued recalls before (e.g., due to contamination) Recalls Canada+1 — always choose products that are third-party tested. Canadian sport-supplement guidelines (e.g. from the Canadian Sport Institute) warn about the risk of contamination and recommend certified, low-risk brands. Canadian Sport institute Ontario
Side effects: Possible weight gain from water retention, digestive discomfort; generally safe for healthy adults. Canada+1
How to Use Supplements Wisely
Start with your goals: Are you training for strength, endurance, or aesthetics? That determines which supplement might help.
Focus on quality: Choose brands that test for purity, and track lot numbers. Our personal training Calgary and dietitian team can guide you.
Use along with real food: Supplements are not a replacement for whole-food nutrition — they're a boost.
Monitor and test: Use our testing services to check for changes in body composition or nutrient biomarkers.
Book with a pro: To make sure you’re using supplements effectively and safely, book an appointment with our Dietitian Calgary team — or, if you're already a client, use our returning-clients page.
Final Thoughts
Protein should be the cornerstone of any supplement plan — it underpins both recovery and performance.
L-Carnitine and creatine can be useful additions, but only when they align with your training program and health profile.
Because supplement regulation has gaps (even under Health Canada), working with a dietitian Calgary or nutritionist Calgary ensures you're choosing safe, effective products.
At Eatuitive Nutrition, we help you build a balanced, evidence-based supplement strategy as part of your broader training and nutrition plan. Whether you’re just getting started or optimizing a high-level training program, we’re here to support you.
