Dr. Darren Candow

They go hand in hand all throughout lifespan.

You got to have both.

It's a force multiplier when it comes to performance and lean tissue mass.

So there's been a few studies when you combine high quality protein with creatine, they've been shown to increase lean tissue mass and muscle performance a little bit more than each alone.

You know, I think nowadays we do.

And I think this is overhyped as well.

I think if you're getting about 1.2 to 1.6 grams per kilogram.

So, you know, if you're 70 kilograms, that's going to be on average about 84 to about 115 grams of protein.

I think we're so conscious now of the health benefits of protein that most people are.

I think if you're training really intensely five, six days a week and you take a gram per pound, that's probably the max.

But a lot of times when you take an excess protein, it doesn't go to your body area that you're probably hoping.

It doesn't all go to your muscle.

It's used for other things like hormones and blood cells, things like that.

But I think nowadays most people are likely getting enough protein.

The question is, are they getting enough high quality protein?

So vegans and vegetarians can definitely get enough protein.

They might just need to eat a little bit more to get all those essential amino acids, which we need.

So we know from animal cells that estrogen is highly involved in creatine metabolism.

Estrogen seems to be implicated in the enzymes that are needed to make creatine.

And then estrogen also has a huge impact on not only brain bioenergetics, but muscle metabolism as well.