Creatine benefits brain health, muscle recovery, and resistance training.
Creatine aids in cognitive improvement and may alleviate dementia symptoms.
Creatine enhances bone mineral content, especially in post-menopausal females.
Individual dosages of creatine should be personalized for optimal physical and cognitive benefits.
Deep dives
Creatine and its Impact on Health and Performance
Creatine is discussed as an essential supplement for everyone, with benefits ranging from improved brain health to enhanced physical performance. Dr. Candel outlines the history of creatine's acceptance, emphasizing its role in brain health, muscle recovery, and resistance training. The podcast underlines the connection between creatine and energy maintenance, enabling more reps, better recovery, and improved training frequency. The myth about creatine causing water retention and muscle cramping is debunked, with a focus on its benefits for bone density, brain health, and overall performance.
Creatine's Influence on Brain Health and Cognition
Discussions delve into the impact of creatine on brain health, emphasizing its potential in improving cognition and memory. The podcast highlights the significance of creatine supplementation in offsetting the effects of aging-related dementia and Alzheimer's disease. Studies suggest that creatine may aid in decreasing protein breakdown and exert anti-inflammatory effects, potentially enhancing cognitive performance and reducing symptoms of depression and anxiety.
Creatine and Bone Health: Implications for Physical Strength
Dr. Candel explores the relationship between creatine supplementation and bone health, particularly focusing on its effects on bone mineral content and density. Research demonstrates that creatine, in conjunction with resistance training, can enhance bone mineral content, especially in post-menopausal females. The podcast highlights the potential of creatine to strengthen bones and minimize bone loss, providing insights into its role in maintaining bone health and preventing conditions like osteoporosis.
Optimal Dosage and Long-term Use of Creatine
The podcast addresses the optimal dosage of creatine, suggesting varying amounts based on individual factors like gender, exercise intensity, and health goals. Dr. Candel discusses the lack of adverse effects from continuous creatine supplementation, indicating that long-term use does not hinder natural creatine production. The episode highlights the potential benefits of higher doses for enhanced physical performance, bone health, brain function, and stress reduction, encouraging personalized dosing strategies for maximum efficacy.
Considerations for Creatine Usage in Specific Populations
Dr. Candel touches upon the suitability of creatine supplementation for different populations, including athletes with stress fractures and individuals focusing on cardiovascular fitness. The podcast delves into the potential benefits of creatine for stress fracture prevention and improving cardiovascular performance in high-intensity interval training. The discussion extends to exploring the impact of creatine on anaerobic capacity, particularly in sports like CrossFit, highlighting its role in enhancing overall athletic performance and health outcomes.
Creatine's Potential Effects on Endurance and Recovery
High-intensity interval training (HIIT) shows potential for endurance improvement despite initial beliefs. Research suggests HIIT may aid in decreasing cytokines after endurance events like marathons, triathlons, and sports with long durations. Additionally, HIIT exhibits recovery and anabolic aspects, impacting activities like soccer matches and swimming. Studies also explore its effects on factors like reaction time, power, and agility, potentially benefiting individuals' walking ability and coordination.
Creatine's Usage, Timing, and Forms
Creatine monohydrate is highlighted as the most effective form compared to various purported types, emphasizing the importance of selecting the correct form for optimal benefits. The discussion dismisses myths around dehydration and muscle cramping related to creatine, noting its hydrating effects on muscles. Furthermore, the conversation touches on the timing of creatine intake, explaining that various dosing strategies yield similar results, emphasizing the overall daily amount as critical for effectiveness.
Dr. Darren Candow, PhD, CSEP-CEP, is a Full Professor and Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology & Health Studies, University of Regina.
Dr. Candow supervises the Aging Muscle and Bone Health Laboratory and serves on the editorial review board for the Journal of Aging and Physical Activity, Journal of the International Society of Sports Nutrition, and Biogerontology.
Dr. Candow has received over $1.5 million in research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, and the Nutricia Research Foundation and has published over 100 journal and knowledge dissemination articles involving exercise and nutrition.
Dr. Candow also serves as the Chief Scientific Officer for TDF Sports.
In today’s episode of Barbell Shrugged you will learn:
Why creatine is so widely accepted supplement in the scientific community
What happens when you digest creatine
How creatine increases performance in the gym
Why creatine does not cause you to hold on to water
The three phases of creatine cycle
How creatine affects muscle, brain, and bone tissue
How creatine can help with traumatic brain injuries.
