3 reasons you should supplement with creatine | Darren Candow, PhD

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 11 December 2023

⏱️ 89 minutes

🔗️ Recording | iTunes | RSS

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Summary

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

Transcript

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0:00.0	Welcome back. Today I sit down with Professor Darren Candel, one of the world's leading scientists, studying creatine.
0:07.0	When you look at the research in younger individuals,
0:10.0	creatine was shown that increased muscle strength, it had beneficial effects on muscle mass
0:14.4	and lean tissue mass, and of course
0:16.2	it improved some passive functionality.
0:18.6	Those individuals who took creatine
0:20.0	before they did the race,
0:21.8	they had a huge reduction in the amount of those
0:23.8	inflammatory proteins compared to placebo. The safety profile of
0:28.4	creatine is is excellent. We've looked at liver and kidney for multiple years
0:32.4	and even at higher dosages there's no greater adverse effects compared to placebo.
0:37.0	This episode brings us up to date with the latest research out of Darren's lab focused on creatine supplementation and bone health, and also serves as a
0:46.3	refresher, doubling back over some of the things that Professor Eric Rawson shared with us back
0:52.2	in episode 212.
0:54.7	In this exchange you will learn what creatine is, how much our body makes, differences
1:00.2	between creatine stores in omnivores and vegetarians, how creatine affects muscle, bone and brain
1:07.0	health, the optimal dosing strategy including the amount and timing, how to reduce water retention from creatine, if creatine increases
1:16.4	hair loss, if creatine strains the liver and kidneys, and much more.
1:22.1	Enjoy.
1:25.0	Quick one. My team tells me we actually have very few reviews relative to the weekly
1:30.2	audience numbers. This is no doubt my fault as I've always felt a little
1:34.2	weird about asking you to do something for me. But clearly if you don't ask you don't
	...

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