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

The mindbodygreen Podcast

mindbodygreen

Alternative Health, Health & Fitness

4.6 • 2.1K Ratings

🗓️ 4 August 2024

⏱️ 54 minutes

🔗️ Recording | iTunes | RSS

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Summary

“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) We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the My Buddy Green podcast. I'm Jason Walkab, founder and co-ceeo of My Buddy Green and your host.
0:07.0	This episode of the MBG podcast was created in partnership with Malk, which is incredible because Malk is one of my all-time favorite
0:15.3	brands which we buy all the time.
0:18.8	Balk's plant-based milks have always been a staple in our kitchen, so when they launched the new mall creamer, we knew our
0:24.3	morning routine was getting a serious upgrade.
0:27.6	Unlike most brands, Malk skips the oil, gums, artificial whiteners, and not so natural flavors.
0:34.0	Sweetened with low glycemic coconut sugar,
0:37.0	Malt gives your morning cup of coffee all the flavor
0:40.0	using simple and organic ingredients only.
0:43.0	Available in vanilla almond, caramel almond,
0:46.0	and lightly sweetened oat.
0:48.0	Malk is the cleaner creamer we've all been waiting for,
0:52.2	and it tastes amazing. Head to mall organics
0:56.2	dot com to find the new mall cremers at a store near you. What if there was one supplement that could support muscle growth,
1:07.2	strength, recovery, brain health, energy, mood, and bone health?
1:12.0	Well, there is, and it's called creatine
1:14.3	and it has been a game changer for me personally.
1:17.6	What used to be deemed the athlete supplement,
1:20.0	creatine has seen a stark rebrand in the past few years quickly becoming the most
1:25.2	researched and one of the most recommended and most safe daily supplements for
1:30.8	optimized health whether you're an athlete or not.
1:34.3	To give you the ultimate crash course on creatine, we sat down with Dr. Darren Kandau.
	...

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