Dr. Darren Candow

So if you have more ATP longer, you can exercise at a higher capacity, a higher intensity.

And that delays the utilization of other energy systems that might be a bit slower.

So anybody involved in high-explosive anaerobic type of sports, weightlifting, high-intensity interval training, for example, probably would experience some benefits from creatine supplementation.

All the above.

So it definitely seems to increase training volume.

So that's either the load by the reps by the set or exercise capacity from a cardiovascular perspective.

It definitely, if you were to choose one thing why creatine has been so effective, it's improving muscle strength.

You could also encompass that with endurance and power.

It also improves lean body mass.

So here's a big discrepancy that a lot of the viewers might not know.

When we measure lean body mass in the labs, we're

We're technically measuring blood, connective tissue, soft tissue.

So we're not directly measuring muscle mass.

We need to do a lot more research on that.

But in general, about 50% of the value of lean body mass we consider muscle.

So it has some small favorable effects.

There's been some studies with QCT as well as ultrasound.

But you can get an increase in lean body mass, regional muscle thickness, muscle performance.

But probably the area that most people don't realize is the recovery aspects.

It really seems to have some anti-catabolic effects, potentially anti-inflammatory effects.