Episode #291. What if there was a safe supplement that could improve recovery and performance, keep bones strong while aging, and offer brain benefits? Enter creatine. Join me as I sit down with Dr Darren Candow, PhD, CSEP-CEP, to learn about what creatine can – and can’t – offer you.

Learn about how and why creatine is such a game changer, including potential benefits for recovery, performance, bone health, aging, and the brain. Dr Candow explains why some people respond better to supplementation, which type of creatine you should invest in, and exactly how much you should take for your goals.

Specifically, we discuss:

Intro (00:00)
Darren Candow on Creatine: Expert Background Insights (01:23)
Is Creatine Essential? Creatine Benefits and Supplementation (03:38)
Aging and Creatine Supplementation: What You Need to Know (14:13)
Creatine for Older Adults: Enhancing Health and Fitness (16:48)
Creatine's Impact on Muscle, Strength, and Training Volume (22:11)
What is the Optimal Dosage of Creatine for Maximum Benefits? (25:46)
How Does Creatine Affect Bone Health? (28:20)
Creatine for Brain Function: Exploring the Benefits (46:44)
What Are the Guidelines and Benefits of Creatine Use for Women? (1:00:53)
Choosing the Right Creatine: Types, Consumption, and Absorption (1:04:36)
Creatine and Body Fat (1:18:10)
Creatine and DHT Levels (1:19:33)
Creatine's Effects on Liver and Kidney Function (1:21:40)
Creatine Use: Safety, Testing, and Side Effects Explained (1:23:09)
Outro (1:25:32)

Connect with Dr Darren Candow on Instagram or his website. Visit The Proof website for the full show notes, including supporting studies.

Sponsors:

If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.

Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.

Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Want to support the show?

The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

Watch the episodes on YouTube or listen on Apple/Spotify

Connect with me on Instagram, Twitter, and Facebook

Nourish your gut with my Plant-Based Ferments Guide

Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Charlie Bachtell On Building A $600 Million Cannabis Business With 1,800 Employees