In today’s episode, Dr. Candow and I discuss the science of creatine, exploring its role in muscle, bone, and brain health.

In this episode, we cover:

• What creatine is and how it works in the body


• The differences between creatine monohydrate and other forms


• The benefits of creatine for various populations, including women and older adults


• Common myths surrounding creatine, including its effects on hair loss, kidney health, and hydration


• The importance of creatine for athletes and everyday individuals


• Dosage recommendations and timing for optimal results

Whether you're a fitness enthusiast, a parent concerned about your teenager's health, or simply curious about the science behind creatine, this episode is filled with insights and practical advice for you. 

Bio:

Darren Candow, is Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) which have practical and clinical relevance for improving properties of muscle, bone and brain health/function. Dr. Candow has published over 135 peer-refereed journal manuscripts, supervised over 20 MSc and PhD students and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, National Institutes of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, Frontiers, Advanced Exercise and Health Sciences and as a Scientific Advisor for AlzChem and Create. Dr. Candow is also a fellow of the International Society of Sports Nutrition.

Connect with Dr. Darren Candow: 

Instagram: dr.darrencandow 

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Timestamps: 

0:00 Intro

0:23 Darren Candow Bio

1:00 Welcome Darren Candow

3:15 What Is Creatine?

4:25 Can You Only Get Creatine In Your Diet?

5:22 Benefits

9:26 Blood Brain Barrier

10:36 Lowering Inflammation

11:54 Does Creatine Decrease As You Age?

13:!2 Heart Health Relationship

14:03 Energy Benefits

15:07 Muscle Building

18:46 Taking it Before vs After Workout

20:21 Bone Density 

21:56 Myth or Fact

32:27 Piggy Paint Ad

33:15 Myth or Fact Continued

41:42 Creatine Doesn't Bulk Women Up

43:01 Why Does Creatine Have So Much Push Back?

44:40 Can Teenagers Benefit From Creatine?

47:50 Anti-Aging Benefits

49:05 Why is Creatine So Trendy?

50:00 What Is The Best Ingredient In Life

50:37 Resources Available