Dr. Darren Candow
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Podcast Appearances
There's a little bit of controversy over the dose of caffeine.
I think anywhere lower than 350 milligrams is fine.
And that's going to be most standard coffees or teas as well.
So whichever allows you to become consistent is a great way to do it.
Yeah.
So now we talked about muscle.
How many do you think for the skeleton here?
The same.
Okay.
Seven.
Unfortunately, the lowest dose ever has been shown to have bone benefits is eight grams all the way up to 12.
So now we're in a dosing dilemma already.
We just started.
We have a little bit disconnect between muscle and bone.
Three to five grams seems to be really good for muscle.
A little bit more is fine.
But bone needs to be a little bit more.
And that's primarily based on some of our work from our lab where
We've shown that about 8 to 12 grams a day with exercise, and that's crucial.
If you do not exercise, there's never been a study ever shown to have bone benefits.