552: Creatine benefits & why it’s a must-have for women and men | Darren Candow, Ph.D.

Aug 4, 2024

Darren Candow, a leading creatine researcher, joins to discuss the extensive benefits of creatine for all ages. He explains how it enhances strength, performance, and even muscle mass. Creatine's positive effects on brain and bone health are highlighted, particularly for postmenopausal women. Listeners learn about the ideal dosages, the science behind combining creatine with resistance training, and tips to avoid bloating. With recent research dispelling misconceptions, Darren makes a strong case for creatine as a vital supplement for everyone.

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Intro

00:00 • 2min

The Transformative Power of Creatine for All Ages

01:30 • 2min

The Power of Creatine: Benefits Beyond Muscle

03:57 • 9min

Optimizing Health Through Nutrition and Supplementation

13:22 • 15min

Exploring Protein Profiles and Sleep Benefits

28:00 • 2min

Creatine: A Comprehensive Health Supplement

30:30 • 16min

The Power of Creatine: Nutrition and Myths

46:44 • 8min

“Creatine has a gamut of potential benefits for everybody across the lifespan, including pregnancy, all the way up to your grandparents,” says Darren Candow.

Darren, the leading creatine researcher joins us to discuss all things creatine from benefits to myths and the ideal dosage. Plus:

-How creatine impacts strength, performance, & muscle mass (~04:19)

-Creatine’s brain & bone benefits (~07:45)

-The benefits for postmenopausal females (~08:42)

-What happens when you combine creatine & resistance training (~11:40)

-How creatine impacts fat mass & body composition (~17:55)

-The dosage mistake that causes bloating & what to do instead (~18:36)

-The dos and don’ts of mixing creatine with coffee & other supplements (~24:25)

-Women-specific benefits (~30:50)

-Why you should care about bone health (~35:50)

-Creatine’s recent rebrand (~37:01)

-How creatine can help with sleep deprivation (~38:30)

-Can creatine help with jet lag? (~45:08)

-What about kidney health? (~47:45)

-Misconceptions about creatine (~50:16)

-The latest, most exciting research (~51:24)

Referenced in this episode

-Visit shop.mindbodygreen.com/products/creatine-stick-packs and use code STICKPACKS at checkout to get 10% off your first order of our new creatine+ stick packs.

-Visit coopsleepgoods.com/mindbodygreen and enter code MINDBODYGREEN at checkout to get 15% off your first order through the end of August 2024.

-Connect with Darren on Instagram (@dr.darrencandow)

-Research on creatine’s bone density benefits for postmenopausal women (DOI:10.1249/MSS.0000000000003202)

-Research on strength and muscle growth with and without creatine (DOI:10.3390/nu12061880)

-Research on creatine’s impact on fat mass (https://doi.org/10.3390/nu15204343)

-Women’s-focused data on on body composition & strength (DOI: 10.3390/nu13030877)

-Research on creatine & pregnancy (DOI: 10.1016/j.ajcnut.2023.11.006)

-Research on creatine and clinical depression (10.1080/15504263.2015.1100471)

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