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The Genius Life
333: The Insane Brain and Body Benefits of Creatine—Dosing, How to Use, Men vs. Women, Risks, and More | Darren Candow, PhD
Oct 9, 2023
Dr. Darren Candow, PhD, Director of the Aging Muscle and Bone Health Laboratory, discusses the brain and body benefits of creatine. Topics include dosing, usage for men and women, risks, water retention, evolution of thinking, brain health, usage of creovialis, and storage of creatine.
01:12:20
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Quick takeaways
- Creatine supplementation enhances muscle performance, speeds up recovery, and reduces inflammation.
- Supplementing with creatine can increase brain creatine levels and potentially improve cognitive function.
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Creatine for Muscle Performance and Recovery
Creatine works by maintaining the energy currency of muscle cells, ATP, which allows for increased muscle performance during exercise. It also speeds up recovery between sets and workouts, reducing inflammation and oxidative stress. Resistance training is crucial for reaping the benefits of creatine, as it is the main driver of muscle growth and adaptation. A recommended dose of 3-5 grams per day is effective for most individuals, and it can be split into smaller doses throughout the day to minimize potential water retention. There is no evidence to support the claim that creatine causes hair loss.
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