DeepSummary
In this episode, Dr. Gabrielle Lyon interviews Dr. Darren Kandow, a professor specializing in aging, muscle, and bone health. They delve into the benefits of creatine supplementation, discussing its impact on muscle growth, bone health, and cognitive function. Dr. Kandow explains that creatine is a nitrogen-containing compound that helps maintain cellular energy levels, particularly in muscles, bones, and the brain.
They explore the optimal dosages for different purposes, with higher doses being recommended for bone and brain benefits compared to muscle growth. Dr. Kandow addresses myths surrounding creatine, such as its purported link to hair loss and fat gain. He emphasizes that creatine is safe and effective, with no adverse effects on kidney or liver function when taken at appropriate doses.
The discussion also covers the potential benefits of creatine for various populations, including postmenopausal women, sedentary individuals, and those trying to lose weight. Dr. Kandow shares insights into creatine's role in improving mood, energy levels, and cognitive performance, particularly during periods of metabolic stress or sleep deprivation.
Key Episodes Takeaways
- Creatine is a nitrogen-containing compound that helps maintain cellular energy levels, particularly in muscles, bones, and the brain.
- Higher doses of creatine (e.g., 10 grams per day) may be required for optimal bone and cognitive benefits compared to muscle growth.
- Creatine supplementation has been shown to improve muscle strength, bone health, cognitive function, and mood, particularly during periods of metabolic stress or sleep deprivation.
- Creatine is generally safe and effective, with no adverse effects on kidney or liver function when taken at appropriate doses, unless pre-existing conditions are present.
- Creatine supplementation may be particularly beneficial for postmenopausal women, sedentary individuals, and those trying to lose weight while preserving muscle mass.
- Higher levels of physical activity, stress, and metabolic demands may require higher doses of creatine to achieve optimal benefits.
- Creatine does not cause hair loss or increased fat mass when combined with exercise.
- Combining creatine with protein may have a synergistic effect on muscle growth and strength.
Top Episodes Quotes
- “It used to only involve resistance exercise and it primarily does are anaerobic based sports where you're exploding, sprinting, jumping. But all of a sudden, we have new emerging evidence that it can improve aspects of endurance or aerobic capacity, primarily reducing inflammation or improving their ability to perform sports such as soccer or swimming. So now we think creatine has application, if done properly, for any type of athletic events. But, yes, 90% of the efficacy is based on weight training.“ by Darren Kandow
- “I struggle to find anybody that shouldn't take it. The only subcategory is that if you have pre existing renal or liver abnormalities, I would strongly caution you to consult with your doctor for two reasons. When you take creatine supplementation and it gets into the muscle when it's broken down with weight training, it's broken down not as creatine, but it's something called creatinine. And everybody says, oh, I remember that. That's on my blood requisition form and my doctor gets mad at me, my creatinine.“ by Darren Kandow
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Episode Information
The Dr. Gabrielle Lyon Show
Dr. Gabrielle Lyon
4/2/24
Darren G. Candow, Ph.D., CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow has published over 125 peer-refereed journal manuscripts (h-index: 43, i10-index: 89), supervised over 20 MSc and PhD students and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, National Institutes of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, Frontiers, Advanced Exercise and Health Sciences and as a Scientific Advisor for AlzChem.
In this episode we discuss
- What are the benefits of creatine?
- Who is creatine best for, and is it safe?
- The best dose amount for fat loss.
- Can taking creatine improve your mental health?
This episode is brought to you by Apollo Neuro, Timeline Nutrition, MUD/WTR, Inside Tracker, 1st Phorm
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