Benefits of Creatine For Bone Health & Your Brain | going beyond athletic performance

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Күн бұрын

You've heard about creatine's benefits for muscle & performance. But what about the benefits of creatine for bone health and brain health? Does creatine supplementation have any promise beyond the gym?
My special guest is Dr Darren Candow, creatine researcher and professor at the University of Regina, Saskatchewan. We'll be answering these questions and more on this podcast episode.
I'm Steph Gaudreau, Certified Sports Nutritionist from the International Society of Sports Nutrition (CISSN), USA Weightlifting Level 1 Coach, Certified Women's Coaching Specialist, and athlete over 40.
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SHOW NOTES
TIMESTAMPS
00:00 Intro
01:22 Strength Nutrition Unlocked
03:40 Challenges of running a scientific study
08:36 How Dr Candow got into creatine research
11:15 One of the most interesting things about creatine
13:00 Creatine & bone health in post-menopause study results
18:08 Bone mineral density vs bone strength
21:35 Creatine effect on fat mass
25:01 How to mitigate water retention
28:37 Should you take creatine with caffeine?
29:58 Ideal time to take creatine?
31:40 Creatine & the brain
36:01 Creatine & depression / anxiety
36:56 Creatine & concussion
40:15 How to approach creatine dosing for performance & brain
42:40 Great advice about exercise
48:37 Creatine non-responders
52:47 Exciting creatine research on the horizon
54:59 Episode summary
RESEARCH
pubmed.ncbi.nlm.nih.gov/37144...
pubmed.ncbi.nlm.nih.gov/31257...
pubmed.ncbi.nlm.nih.gov/33557...
pubmed.ncbi.nlm.nih.gov/33759...
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Пікірлер: 15

@kwilliams1958 10 ай бұрын

Greatly appreciate having actual researchers and physiologists explain their research and expertise...nicely presented.

@StephGaudreauTV 10 ай бұрын

thanks for watching and I'm glad you enjoyed it!

@zen00me 9 ай бұрын

Darren speaks much real-info and common sense....thank you

@StephGaudreauTV 9 ай бұрын

He's awesome!

@koolfoxy 11 ай бұрын

Thanks for this podcast

@StephGaudreauTV 10 ай бұрын

Thanks for listening!

@davelane4055 11 ай бұрын

Well Doc i wish I could get both my mom and sisters to at least try Creatine. It seems to be making me a little bit fatter but cognitive and a litany of concussions are being attenuated in addition to out of control ADHD malodorous effects

@StephGaudreauTV 10 ай бұрын

There are many studies demonstrating that creatine does not increase adipose tissue. If the scale goes up (which is often temporary if you load it at the start) it's due to more water in the muscles themselves.

@GrimeUK777 10 ай бұрын

What if i miss a few days of taking creatine and yeah i'm finding anti depression values. mental boost nootropic like over anything else. best supp ive found alongs ide like gingseng and smart drugs

@StephGaudreauTV 10 ай бұрын

If you miss taking it for a few days, your creatine stores will decrease a bit. Just resume taking when you remember.

@GrimeUK777 10 ай бұрын

Thank you for reply. @@StephGaudreauTV

@asdf1991asdf 10 ай бұрын

great podcast. Am I correct in thinking that you need to take more than 3 grams per day for cognitive/mood benefits?? Thank you for the great podcast.

@StephGaudreauTV 9 ай бұрын

The research being conducted in this area often uses more than 3 g / day as part of the protocol. Ex: this review paper summarizes several cognitive studies conducted and in table 1, you can see the dosages used: pubmed.ncbi.nlm.nih.gov/33557850/