Genius Life

Key Takeaways

“Resistance training is going to give you 99% of any of the benefits. Creatine is going to give you the extra 1%.” – Darren Candow, PhD
Creatine potentially allows you to put more effort into physical activity, while also enabling you to recover faster
Taking creatine – with and without exercise – can have some brain-beneficial effects
While creatine monohydrate supplementation is just one way to consume the compound, you would need to consume 2.2 lbs. of beef per day to reach the standard 5 grams of creatine
It doesn’t really matter when you take creatine as long as you are consistent on a daily basis
Over time, taking creatine may result in adding one-third more muscle mass compared to weight training alone
Creatine is “probably the safest, most effective compounds” that provide some small beneficial effects above exercise
Creatine has shown to decrease inflammation and oxidative stress
A good place for the average person to start:Take 3-5 grams of creatine monohydrate per day
Avoid taking caffeine and creatine together
Foods that have higher amounts of creatine, primarily seafood, may have an ability to reduce some of the cancerous activity in the body

Darren Candow, PhD, is 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’s internationally renowned research program develops effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) for improving aging.

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333: The Insane Brain and Body Benefits of Creatine—Dosing, How to Use, Men vs. Women, Risks, and More | Darren Candow, PhD

Podcast Notes Playlist: Fitness