Everyday Wellness with Cynthia Thurlow ™

Ep. 340 AMA: Creatine's Impact on Metabolic Health and Wellness with Dr. Darren Candow

Mar 2, 2024

Learn about the safety and efficacy of creatine, its impact on muscle mass and cognition, and the benefits of combining it with protein. Explore the interplay between creatine and caffeine, hydration strategies, and the importance of exercise for bone health. Discover the unique benefits of creatine for post-menopausal women, cognitive function, and metabolic health.

55:17

Episode guests

Darren Candow

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Quick takeaways

Creatine is safe and effective in increasing muscle mass, reducing protein catabolism.

Combining creatine with protein sources like whey can enhance its absorption for better results.

Post-workout creatine intake aids recovery and consistency in exercise routines maximizes benefits.

Deep dives

Creatine vs. Essential Amino Acids: Important Distinctions

Creatine differs significantly from essential amino acids, with essential amino acids vital for sustenance as the body cannot produce them in sufficient quantities. Essential amino acids are crucial for various bodily functions, including enzyme and hormone production, muscle and bone health. Unlike essential amino acids, creatine, while conditionally essential, is predominantly naturally synthesized by the body, underscoring its importance in bodily functions.

Introduction

2min

Optimizing Protein and Creatine Intake

13min

Exploring Caffeine-Creatine Mix, Water Consumption with Creatine, and Health Products Endorsement

5min

Understanding the Power of Creatine for Muscle Health and Cognitive Function

15min

Shift in Workout Supplements Focus and Hair Health in Perimenopause and Menopause

2min

Exploring the Benefits of Mitopure Supplementation for Health and Vitality

2min

Creatine Benefits for Muscle and Bone Health

18min

Today, I am delighted to reconnect with two previous guests, Dr. Darren Candow.

Dr. Candow is a distinguished professor and an internationally renowned researcher on creatine monohydrate, nutrition, and physical activity who joined me before on Episode 301, where we spoke about creatine.

We are doing an AMA session today, delving into various themes surrounding creatine, from debunking outdated RDA recommendations to exploring the synergies between strength training and creatine efficacy. We look into the cognitive benefits of creatine, exploring how it interacts with caffeine and its implications for bone health, hydration, anabolic resistance, and metabolic health.

I trust you will find today's AMA session as enlightening and enriching as I did while recording it.

IN THIS EPISODE YOU WILL LEARN:

The safety and efficacy of creatine as a supplement
How creatine increases muscle mass and reduces protein catabolism
The benefits of combining creatine with protein
Is it better to take creatine before or after a workout?
How creatine supplementation may improve brain performance and mental clarity
Why exercise is essential for those who want to experience the benefits of creatine for maintaining their bone health
The benefits of resistance-band workouts for post-menopausal women
Are there any age-related limits for creatine supplementation?

Bio: Dr. Darren Candow

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 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. Dr. Candow has published over 120 peer-refereed journal manuscripts, supervised over 20 MSc and PhD students, and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, the National Institute of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, and Frontiers.

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