#538: The Creatine Episode: Answering Your Hardest Questions with Dr. Darren Candow

Your going to want to listen to this one! We’re answering all the hard question about creatine with one of the top researchers in the industry, Dr. Darren Candow! We cover popular myths, how to figure out your exact dose, troubleshooting issues like bloating and sleep issues, and talk about the latest in the evidence-based literature. Let’s geek out!

Timestamps:

[1:37] Intro

[4:28] Conversation with Dr. Darren Candow

[5:24] What has happened in the literature in the past few decades that’s gotten people talking so much about creatine and supplementing with it?

[6:41] How does creatine actually support lean body mass, exercise performance, and every day activities?

[13:13] If somebody’s completely new to creatine, where do they start with dosage and timing?

[17:18] Do men and women need the same amount of creatine or does weight and muscle mass determine how much a person needs?

[19:18] Should you maintain the 3-5 grams dose for someone working out a few times a week?

[27:42] Is there any benefit in taking creatine pre-workout vs. post-workout, and why we should note our caffeine intake?

[31:57] Do you need to cycle creatine, and if so, what’s a good schedule?

[32:41] Can creatine support health and bone density for people going through perimenopause and menopause? 

[38:43] What does the data say about creatine use for children and teens?

[42:41] Is creatine safe to use during pregnancy and breastfeeding?

[47:29] Are there any contraindications that should avoid creatine if you have a pre-existing condition?

[48:56] Does creatine cause hair loss in men?

[50:15] Why is bloating so common, and if someone is experiencing thing, what should they do? 

[51:29] Does our water consumption need to increase when taking creatine?

[52:23] Can creatine cause muscle cramping?

[53:01] Can taking creating help with PMS symptoms in women?

[53:56] A popular biohacker says creatine is bad for fertility – is there any credence to that perspective? 

[54:43] Can you take creatine if you have stage 1 kidney disease but are asymptomatic?

[55:59] I was using creatine monohydrate for a few weeks but had joint pain and swelling – is that related?

[56:30] I’m noticing that if I have creatine in the afternoon I have trouble sleeping – can that be the case?

[58:54] I break out when taking creatine and it clears up when I stop. Is there anything specific I can do?

[59:44] Should someone who’s prone to rhabdo take creatine?

[1:00:34] I recently saw a study related to improved cognition in Alzheimer’s that creatine was 5x the normal does. 

Episode Links:

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Get Pure Creatine here

Relative method: 0.1g of creatine per kg

Caffeine dose is less than 300mg

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