3 reasons you should supplement with creatine | Darren Candow, PhD

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What if there was a safe supplement that could improve recovery and performance, keep bones strong while aging, and offer brain benefits? Enter creatine. Join me in Episode #291 as I sit down with Dr Darren Candow, PhD, CSEP-CEP, to dive into the details of what makes creatine such a standout supplement, and why it’s so important for vegetarians, vegans, and anyone looking to extend their health span.

Dr Candow is the Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina. His work focuses primarily on developing effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training). With an internationally renowned research program and over 125 peer-reviewed journal manuscripts, you’ll want to hear what he has to say.

“The safety profile of creatine is excellent.”

In this episode, you’ll learn about how and why creatine is such a game changer, including potential benefits for recovery, performance, bone health, aging, and the brain. Dr Candow explains why some people respond better to supplementation, which type of creatine you should invest in, and exactly how much you should take for your goals.

Specifically, we discuss:

  • Intro (00:00)
  • Darren Candow on Creatine: Expert Background Insights (01:23)
  • Is Creatine Essential? Creatine Benefits and Supplementation (03:38)
  • Aging and Creatine Supplementation: What You Need to Know (14:13)
  • Creatine for Older Adults: Enhancing Health and Fitness (16:48)
  • Creatine’s Impact on Muscle, Strength, and Training Volume (22:11)
  • What is the Optimal Dosage of Creatine for Maximum Benefits? (25:46)
  • How Does Creatine Affect Bone Health? (28:20)
  • Creatine for Brain Function: Exploring the Benefits (46:44)
  • What Are the Guidelines and Benefits of Creatine Use for Women? (1:00:53)
  • Choosing the Right Creatine: Types, Consumption, and Absorption (1:04:36)
  • Creatine and Body Fat (1:18:10)
  • Creatine and DHT Levels (1:19:33)
  • Creatine’s Effects on Liver and Kidney Function (1:21:40)
  • Creatine Use: Safety, Testing, and Side Effects Explained (1:23:09)
  • Outro (1:25:32)

So many of us can benefit from supplementing creatine, and I hope this episode equipped you with the knowledge to decide for yourself. Thank you to Dr Candow for sharing his expertise on this incredibly valuable topic.

Connect with Dr Darren Candow on Instagram or his website.

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More about Dr Darren Candow

Dr Darren Candow, PhD, CSEP-CEP, 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 internationally renowned 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 musculoskeletal aging and reducing the risk of falls and fractures. Dr Candow has published over 125 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, and the Nutricia Research Foundation. In addition, Dr Candow serves on the editorial review boards for the Journal of Journal of the International Society of Sports Nutrition, Nutrients, and Frontiers.

Supporting studies

  • A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health • PMID: 37144634
  • Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and Cachexia • PMID: 35688360
  • Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation • PMID: 30978926
  • Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women • PMID: 25386713
  • Efficacy of Creatine Supplementation and Resistance Training on Area and Density of Bone and Muscle in Older Adults • PMID: 34107512

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