Podcast Notes Playlist: Fitness 333: The Insane Brain and Body Benefits of Creatine—Dosing, How to Use, Men vs. Women, Risks, and More | Darren Candow, PhD
Key Takeaways
- “Resistance training is going to give you 99% of any of the benefits. Creatine is going to give you the extra 1%.” – Darren Candow, PhD
- Creatine potentially allows you to put more effort into physical activity, while also enabling you to recover faster
- Taking creatine – with and without exercise – can have some brain-beneficial effects
- While creatine monohydrate supplementation is just one way to consume the compound, you would need to consume 2.2 lbs. of beef per day to reach the standard 5 grams of creatine
- It doesn’t really matter when you take creatine as long as you are consistent on a daily basis
- Over time, taking creatine may result in adding one-third more muscle mass compared to weight training alone
- Creatine is “probably the safest, most effective compounds” that provide some small beneficial effects above exercise
- Creatine has shown to decrease inflammation and oxidative stress
- A good place for the average person to start:Take 3-5 grams of creatine monohydrate per day
- Avoid taking caffeine and creatine together
- Foods that have higher amounts of creatine, primarily seafood, may have an ability to reduce some of the cancerous activity in the body
Read the full notes @ podcastnotes.org
Darren Candow, PhD, is 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’s internationally renowned research program develops effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) for improving aging.
15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!
Become a Genius Life Premium Member and get ad-free episodes of the show, a monthly Ask Me Anything (AMA), and more! Learn more: http://thegeniuslife.com
This episode is proudly sponsored by:
LivOn Labs are masters at liposomal encapsulation to maximize absorption of nutrients like vitamin C, magnesium threonate, glutathione and more. Right now get 1 free vitamin C box when you buy one at LivOnLabs.com/genius/.
The Apollo wearable transforms how you feel through your sense of touch giving you more energy, less stress, a brighter mood, deeper relaxation and better flow. Get $40 off at ApolloNeuro.com/genius.