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

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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[@kwilliams1958]

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

[@StephGaudreauTV]

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

[@zen00me]

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

[@StephGaudreauTV]

He's awesome!

[@davelane4055]

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]

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.

[@koolfoxy]

Thanks for this podcast

[@StephGaudreauTV]

Thanks for listening!

[@GrimeUK777]

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]

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

[@GrimeUK777]

Thank you for reply. @@StephGaudreauTV

[@asdf1991asdf]

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]

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/

[@vince1229]

Vegetarian status of test samples?

[@StephGaudreauTV]

Which aspect are you referring to: bone health? cognition?