FoundMyFitness #100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
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Mar 31, 2025 
Dr. Darren Candow, a leading professor and researcher in muscle physiology and aging, shares insights on the multifaceted benefits of creatine. He reveals how it not only enhances strength but also improves cognitive function, particularly during stress. Discussing optimal dosages, he suggests that higher amounts may be necessary for older adults and those on plant-based diets. Additionally, he highlights creatine's potential role in bone health and neuroprotection, making a case for its importance beyond just muscle power.
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Creatine's Expanding Role
- Creatine benefits extend beyond muscle growth, impacting bone, brain, and cardiovascular health.
- Research now considers creatine relevant for various populations, not just young male athletes.
Creatine's Mechanism in Exercise
- Creatine enhances exercise performance by improving ATP production and maintenance during workouts.
- This allows for higher intensity exercise and delays fatigue by optimizing energy system utilization.
Creatine and Muscle Fiber Recruitment
- Creatine maximizes type 2 muscle fiber recruitment, which declines with age.
- Increased training volume from creatine supplementation leads to greater physiological adaptations and improvements.