Creatine: From a SPORT to a HEALTH supplement - a must-have! | Ft Darren Candow
This was an amazing episode on all things CREATINE, we discussed doses, benefits, risks, safety, interactions, recommendations...
watch it till the end!!!
SUMMARY
We discussed the increasing evidence around creatine supplementation and its diverse applications in pregnancy, children, adolescents, and potential cognitive and mental health benefits. Darren emphasized the significance of tailored dosages and the tissue-specific nature of water retention, cautioning against being misled by flashy marketing and stressing the importance of choosing monohydrate for creatine supplementation. We also discussed the potential interactions of creatine with other substances, particularly caffeine, and the effectiveness of exercise and protein for creatine uptake.
in this episode we explored the specific benefits of creatine supplementation, focusing on its effects on muscle, bone, and cognitive function. Darren provided detailed insights into the potential benefits of creatine on bone health, highlighting its ability to energize bone building cells and decrease bone breakdown cells, particularly when combined with exercise. We also discussed the potential effects of creatine on depression and anxiety, particularly when used in conjunction with medication, and its potential impact on cognitive function.
The conversation also touched on the relationship between creatine and exercise, focusing on its effects on bone and muscle. The conversation extended to the potential benefits of creatine in rehabilitation for individuals with limited mobilization and the safety considerations for those with chronic kidney disease or heart conditions. Additionally, they addressed the emerging research on the effects of creatine during pregnancy, emphasizing the need for caution and medical consultation, while also highlighting the potential maintenance of energy status and fetal development.
Finally, the convo explored the potential beneficiaries of creatine supplementation, focusing on females across the lifespan, menopausal women, and children. we also touched on the safety and viability of creatine supplementation in children and adolescents, emphasizing the potential benefits and lack of adverse effects.Darren highlighted th ongoing studies on creatine in young and older adults, as well as the planned investigations into creatine and female health across the lifespan
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TIMESTAMPS
[00:00:00 - 00:00:37] - Introduction to Creatine Research
[00:00:37 - 00:01:20] - Darren Kando's Background in Creatine Research
[00:01:20 - 00:02:14] - The Evolution of Creatine Research
[00:02:14 - 00:02:36] - Creatine's Expanding Applications
[00:02:36 - 00:03:34] - Understanding Creatine's Biochemical Mechanisms
[00:03:34 - 00:04:39] - Creatine Dosing for Muscle, Bone, and Brain Effects
[00:04:39 - 00:06:31] - Optimal Creatine Dosing Strategies
[00:06:31 - 00:07:49] - Personalized Creatine Dosing Based on Body Weight
[00:07:49 - 00:09:48] - Creatine's Effects on Cellular Hydration
[00:09:48 - 00:11:41] - Calculating Creatine Dosage: Total Body Mass vs. Lean Mass
[00:11:41 - 00:14:06] - Managing Water Retention and Weight Fluctuations with Creatine
[00:14:06 - 00:16:24] - Minimizing Water Retention through Gradual Dosing Approaches
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