Dr. Darren Candow

We're seeing a plethora of benefits for young biological females, which is really important.

It is, yeah.

And when we look at all the data, females get an improvement in muscle performance, primarily strength.

That's the population we've seen the best bone benefits.

Now, they were postmenopausal, but reduction in bone mineral density, bone strength.

And then we're seeing from a sports perspective, agility balance.

So for the females watching, don't shy away from creatine.

It's extremely potentially beneficial in combination with exercise.

And if you're worried about weight gain or whichever, do not do the loading phase.

It's not needed.

You can start as little as two to three grams a day.

Divide that up even.

So I'll tell a lot of our clients or participants, you can take one and a half grams in the morning.

Wait till the evening to take one and a half grams.

That really decreases the chance of water retention.

But if you're eating red meat or seafood, you're getting a little bit amount.

For the vegans watching, keep in mind you're not getting any, and that's why supplementation, third-party tested, they are vegan-based, could be considered.

Yeah, we've done some really fascinating studies with vegans and vegetarians, and they respond exceptionally well because we're doubling the amount of creatine, which is the high-energy compound in our muscle.

So those individuals can do more repetitions, higher volume, quicker recovery.

So it really has favorable effects for male and female, vegans and vegetarians.