This FoundMyFitness video features a conversation between Kelly Starrett and Dr. Darren Candow, a leading researcher in creatine and muscle aging. The discussion explores the multifaceted benefits of creatine supplementation, moving beyond its traditional use in enhancing athletic performance to encompass its potential roles in improving bone health, brain function, and overall longevity. The video delves into various aspects of creatine, including optimal dosage, different dosing protocols, and addressing common misconceptions.
Creatine's Multifaceted Benefits: Creatine's effects extend beyond muscle strength and athletic performance. It shows promise in improving bone health (by potentially increasing osteoblast activity and reducing osteoclast activity), brain function (particularly under stress conditions like sleep deprivation), and cardiovascular health.
Optimal Creatine Dosing: While the common recommendation is 5 grams daily, Dr. Candow suggests higher dosages may be beneficial, especially for older adults and those experiencing significant metabolic stress. For brain health, higher doses (around 10-20 grams) might be necessary for optimal results.
Creatine and Age: The need for creatine may increase with age due to reduced phosphocreatine stores in muscles and other tissues. Older adults might benefit from higher doses to compensate for age-related decline.
Addressing Misconceptions: The video dispels several myths surrounding creatine, including: it causes weight gain (it primarily increases lean mass), it dehydrates (it actually hydrates), it damages kidneys (this is often a false positive due to increased creatinine), and it causes hair loss (this is not supported by robust evidence).
Individualized Approach: The optimal creatine protocol should be personalized based on individual needs, age, activity levels, and health conditions. Vegans and vegetarians might benefit from higher doses due to lower dietary creatine intake. Pre- and post-workout timing is beneficial but not strictly necessary.
