Siim Land Podcast #451 Creatine Masterclass: Benefits, Myths, Dosage and Loading with Dr Darren Candow
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May 2, 2025 
Join Dr. Darren Candow, a professor and researcher specializing in creatine effects, as he uncovers why creatine is the most studied supplement. He shares its impressive benefits beyond muscle growth, including impacts on brain health and endurance. Learn about optimal dosages, timing, and how it aids cognitive function, especially during fatigue. Candow addresses common myths regarding safety and kidney health, making a compelling case for creatine's role in enhanced physical performance and mental well-being.
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Creatine's Broad Benefits
- Creatine benefits are not limited to muscle but extend to bone, brain, and other tissues.
- It boosts ATP maintenance allowing higher function during stress like sleep deprivation and aging.
Creatine's Muscle Mechanisms
- Creatine improves muscle strength, endurance, and power primarily by maintaining ATP levels.
- It also has anabolic and anti-inflammatory benefits aiding muscle recovery and growth.
Creatine Loading Tips
- Use a 20 grams per day loading phase for 2-3 days to quickly saturate muscles.
- Alternatively, take 3-5 grams daily for about a month to achieve saturation without side effects.
