How to Get the Most Out of Creatine | Darren Candow PhD

Darren G. Candow, Ph.D., 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. Dr. Candow has published over 125 peer-refereed journal manuscripts (h-index: 43, i10-index: 89), 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.
In this episode we discuss
• What are the benefits of creatine?
• Who is creatine best for, and is it safe?
• The best dose amount for fat loss.
• Can taking creatine improve your mental health?
Chapters:
00:00:00 - Introduction
00:04:49 - Glutamine and the Role of Creatine
00:09:23 - Effects of Creatine Supplementation
00:18:43 - Creatine Dosage
00:23:20 - Safety of Creatine
00:28:07 - Fatigued Athletes and Dosage for Training
00:33:10 - The Synergistic Effects of Creatine and Protein
00:37:39 - Timing of Creatine Intake
00:42:26 - Impact of Sedentary Behavior on Muscle Gains
00:51:55 - Intense Weight Training + Creatine
00:56:30 - The Importance of Exercise and Protein Intake
01:00:59 - Impact on Females
01:05:31 - The Cognitive Benefits of Creatine
01:10:13 - Variability in Nutrient Absorption
01:14:27 - Glutamine and the Immune System
This episode is brought to you by Apollo Neuro, Timeline Nutrition, MUD/WTR, Inside Tracker, 1st Phorm
Dr. Candow's citations - scholar.google.ca/citations?h...
Darren's Publications - www.researchgate.net/profile/...
Follow Darren - / dr.darrencandow
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[@user-ky7le8ni4l]

Excellent conversation. I’m 51 and workout 4/5 days, I use creatinine (micronized creatinine- Optimum Nutrition) combine with my protein (Optimum nutrition) this is confirming, I’m in the right track. Dr. Lyon you are amazing! Thank you for your podcast ❤

[@keithdesantis1976]

​Mathilda2zero 🙄

[@aejiongco]

the jacket and the bedding matched, LOL!

[@Viholio]

Big fan, loved her book, love how she breaks things down to lay man's terms in a coherent way.... But! Gotta say...the whole embedded commercial thing in all of her vids is really making me think twice about watching her stuff.

[@billleach7915]

You know you can scroll past them.

[@sherridevries9144]

I mix 2 tsp of creatine every morning in my morning protein bowl I make. it has 30-40 grams of protein powder, collagen scoop, goji berries, sprinkle of cashews, sweetener, cacao nibs, blueberries, 3 tsp EAAs. I'm 47 Year old female, 150lbs, 5'3. Building muscle with weights. Walk and rebound . I do try for 120-150 grams of protein every day I hope that's good 🙏 I'll try and add another tsp or two later in the day

[@sherridevries9144]

Thank you for your response 🎉​@Mathilda2zero

[@Noegzit]

Goji berries, cashews and cacao are all high in oxalates. Eating these foods every morning could definitely damage your kidneys particularly if you also eat other foods high in oxalates like spinach, sorrel, almonds, rhubarb, peanuts, star fruit... Oxalates crystals (needle like) can also form in your muscle, tendons, fascia, ligaments, vulve, arteries, lungs, brain... Search for Sally Norton videos on YT or Liam Hemsworth.

[@bobmciver6437]

I do 1 to several mugs daily of buttered decaf coffee (water processed) with 1.25 gms of creatine monohydrate;collagen powder;vanilla bean extract (not artificial extract).Delicious and energizing (without caffeine).Diet is high in seafood and red meat but not a strict carnivore. Spreading creatine out seems to be an energy bonus and I was encouraged by the research presented to support this strategy.

[@getter_done]

Thank you Dr Lyon. Thank you Dr Candow! Great conversation!

[@thomasb6460]

This conversation was fascinating! Thank you for sharing the information!

[@JustTim484]

Herring, mackerel, and salmon are also the highest sources of omega-3. It would be interesting to see a study of the possible synergistic affects of omega-3, protein, and creatine. There’s some evidence that omega-3 is anabolic and anti catabolic. I know I’d find something on that interesting.

[@negin7693]

Thank you so much for including time stamps. Simply because of this. I'm going to re-subscribe. Helpful time stamps and useful content.

[@garyr1934]

Thank you both for this In depth Reveal I take creatine as a pre workout And now knowing what it does for bone and it’s overall benefit in so many body systems is a revelation Thank you both so much for this amazing content As always Dr Lyons delivers

[@lancelaw5966]

For whoever get receive it...been doing creatine for several years. Not long ago,before alot of the newer research, had a dream that creatine was a longevity elixir. Exactly that language

[@Lizzzaa000]

Wait did he say monohydrate form is better than micronized? Im confused someone help!

[@danielflynn8118]

Creatine Monohydrate is the most studied form so has the most science to back up its effectiveness.

[@vickyfong8971]

Thx doc….love topic.😊

[@martinworkens6130]

Watch your kidneys with creatine supplementation. Do a renal panel to check on kidney function.

[@emh8861]

I heard it can give a false reading.

[@koyamogodztv550]

Increased creatinine count is an expected outcome as it is a byproduct of creatine metabolism. What's misleading It doesn't always mean kidney damage. It's like saying that drinking lots of water and gaining weight means water made you fat.

[@sgill4833]

Creatine increases eGFR. E stands for estimated. Because it's not actually measuring Kidneys function, it's measuring serum creatinine and giving a estimate of kidney function which is only relevant when Creatine is not ingested.

[@meatballcat4083]

Oh neat! I recently wrote a paper during my bachelor's on creatine which included some of Candow's work. So really cool to see this video come by in my feed. I focused on creatine's role in fertility and improving infertility. Shortly after I wrote my paper, a lady from a class I was teaching came up to me excited to tell me about finally getting pregnant (she was struggling with infertility for a while). She said it was due to supplementing with creatine. There's like, 5 people working in this area. The research is limited but I think it's important.

[@goranwallin6876]

Is it safe to take some creatin if you have a elevated blood pressure?

[@suzieqgm643]

So if I understand this correctly, because I am carnivore and get 140 grams minimum of protein a day and am 60/post menopausal and CrossFit, walk, bike & pickleball?, I don’t need to supplement with creatine monohydrate?

[@felrau1]

Was going to try the Mud Water, but it comes to $40 now $29.

[@Jeremo67]

I'm curious the effects are the same for women who are in post menopause due to total hysterectomy is their early 40s as to those of women in natural post menopause.

[@Lizzzaa000]

Is d3 creatine different from taking creatine and a d3 supplement together??

[@pattib1731]

Interesting topic but I have very little prior knowledge. This was too hard for me to understand. Needed better explanation of mechanisms and terminology.

[@trekowsk]

I'm would like to know if coffee/caffeine affect Creatine. I always took Creatine in my coffee pre-workout.( Both are ergogenic) Now, I heard coffee affects creatines' efficacy.

[@LaneCodeRedCarnivore]

They day it doesnt effect creatine .

[@mysticIvy324]

Coffee makes it lose fluid, and creatine makes you retain fluid. They have opposite effects. Do coffee in the mornings and creatine in the evening.

[@Kong-kg6ij]

1 pound of steak gives you the recommended creatine you need to have for whatever muscle building regimen you are own. But you can't sell supplements with that can you Gabrielle?

[@danielflynn8118]

The U.S.average cost of a pound of steak is $11. 66 as of April of 2024. If you ate steak every day that would cost you almost $350 per month. A six-month supply of Creatine Monohydrate will cost you around $35 from several suppliers on Amazon.

[@Kong-kg6ij]

@@danielflynn8118 And it is 10x less bioavailable. So 1# gives you 10x times more creatine.

[@TB-LivingFree]

DropComment &TapLike 4AIgos

[@phillipbridge5009]

I dont GAF about your Apollo

[@esther.f.g]

I've tried to watch the full video but Siim Land or T Delauer are able to give the same information in 10 minutes, so I stopped

[@ceebaby5651]

But do they have a PHD? NO!

[@LaneCodeRedCarnivore]

Watch the PHD so you have accurate info !

[@Sky10811]

they need to talk more balanced and less excited