Aliquot 131: The Muscle and Bone Benefits of Creatine
Update: 2025-07-18
Description
Creatine is one of the most widely studied and commonly used supplements in sports nutrition. As a naturally occurring molecule in the body, it plays a central role in cellular energy metabolism, especially in tissues that demand rapid energy turnover, like skeletal muscle and the brain. Emerging evidence indicates that creatine supplementation might support health and function across the lifespan—not just in athletes, but in older adults, clinical populations, and anyone hoping to maintain health and vitality with age.
In Part I of this three-part Aliquot series, creatine expert Dr. Darren Candow and I examine creatine through the lens of two critical systems—muscle and bone—and unpack how creatine supplementation affects muscle quality, physical function, and even skeletal health, particularly in older adults.
This episode includes several key discussion points:
In Part I of this three-part Aliquot series, creatine expert Dr. Darren Candow and I examine creatine through the lens of two critical systems—muscle and bone—and unpack how creatine supplementation affects muscle quality, physical function, and even skeletal health, particularly in older adults.
This episode includes several key discussion points:
- 00:01:54 - What makes creatine enhance exercise performance?
- 00:05:20 - Why we lose explosive power with age
- 00:06:49 - Can creatine speed up recovery between sets?
- 00:09:29 - Two mechanisms behind creatine’s strength gains
- 00:11:29 - Why creatine doesn’t always improve gym recovery
- 00:13:58 - Sex differences in creatine’s anti-catabolic effects
- 00:16:45 - Can creatine prevent bone loss without lifting weights?
- 00:17:07 - How creatine stimulates osteoblast activity
- 00:18:43 - Can creatine help prevent hip fractures?
- 00:21:32 - Creatine vs. bisphosphonates for bone support
- 00:25:20 - Why creatine isn’t just for weightlifters
This Aliquot features segments from the following episode:
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