Dr. Darren Candow
The Myths, Facts, and Vast Benefits of Creatine Supplementation
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.
We had our minds absolutely blown by Dr. Candow’s wealth of knowledge and extensive research on creatine. We cover some myths, facts and how every human can benefit from creatine supplementation.
For more info about Dr. Candow and his work, follow him on Instagram.
Points of interest in the episode:
05:30 Dr. Candow does his work at the University of Regina
06:50 Creatine discovered; Linford Christie; Roger Harris; Eric Hultman
07:42 Dr. Candow did his masters degree with Dr. Phil Chilibeck; Darren Burke
09:20 The safest, most effective dietary supplement
10:00 Creatine defined
11:15 The benefits
13:08 Myths vs. Facts
16:18 Response depends on how much an individual has in their muscles
17:10 Loading strategies
20:02 Benefits in post-exercise recovery
21:08 The hair loss myth
22:45 The GI tract myth
23:35 Is it safe for teens?
26:00 Creatine for concussion recovery, Parkinsons, and Huntingtons
29:10 Benefits for kids and teens
35:45 Postmenopausal females
38:48 Vegetarians and vegans
41:20 Creatine cycling
42:15 Types of creatine
46:36 Dr. Candow’s personal supplementation protocol
47:35 Don’t take with caffeine
48:39 Pre-existing conditions
50:20 Preliminary research on SSRIs and SNRIs
51:42 Always prioritize 3rd party tested product with one ingredient, creatine monohydrate
53:58 Lightning round of listener submitted questions: hydration, breastfeeding, sleep disruption, calorie deficits, endurance athletes, thyroid meds, dexa scans, gas, missed doses
60:40 Future studies on sarcopenia, osteoporosis, brain health
63:50 Sedentary populations
66:43 Dr. Candow’s socials
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