The Neuro Experience

Everything you Need to Know About Creatine with Dr Darren Candow

48 snips
Nov 6, 2023
Guest
Darren Candow
Dr. Darren Candow, scientific advisor and university professor, discusses the importance of creatine, its dosing strategies, and potential benefits including stroke recovery, cognitive decline, and stronger bones. The podcast also addresses misconceptions about creatine and explores its effects on the brain and body.
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INSIGHT

Brain Makes Its Own Creatine

  • The brain synthesizes its own creatine, unlike muscle which relies on peripheral supply.
  • This makes brain creatine uptake slower and more selective than muscle uptake.
INSIGHT

Blood–Brain Barrier Limits Uptake

  • The blood–brain barrier limits creatine entry and the brain shows only ~10% supplementation increase.
  • Muscle stores rise 20–40% with supplementation, highlighting major tissue differences.
ADVICE

Diet Alone Rarely Hits Effective Dose

  • To get muscle benefits without supplements you'd need about three grams daily from food, equal to 1.5 steaks or two salmon fillets.
  • Most people find that dietary intake alone is impractical, so supplementation is recommended.
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