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
https://pubmed.ncbi.nlm.nih.gov/37144...
https://pubmed.ncbi.nlm.nih.gov/31257...
https://pubmed.ncbi.nlm.nih.gov/33557...
https://pubmed.ncbi.nlm.nih.gov/33759...

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I'm Steph Gaudreau, NASM-CPT, Certified Sports Nutritionist from the International Society of Sports Nutrition (CISSN), Certified Menopause Coaching Specialist (GGS), and athlete over 40.

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