Dr. Darren Candow

And that's interesting because it's from the aerobic community.

For the longest time, we never thought creatine was for endurance or aerobic type athletes.

And the best lines of evidence from a recovery aspect are

come from long-duration aerobic exercise, a marathon, ultramarathon, triathlon.

It seems to reduce cytokines.

So those are markers of inflammation.

So there's a whole gamut of mechanisms.

There's about 10 what we consider anabolic factors, and then there's probably just as many as an anti-catabolic effect.

So it has a plethora of benefits, which I'm sure we'll talk more about in detail today.

Yeah, in two ways.

So it really seems to maximize either the recruitment or the ability of type two muscle fibers.

And when we talk about aging, unfortunately, those are the ones we're losing as we get older.

But it really seems to work in the second, third and fourth set.

So, for example, if you were to do four sets of leg press,

Compared to a placebo, you may not notice any difference in the first set because we think we have enough ATP or fossil creatine stores in our muscle.

But when it comes to set two, three, and four, that's where creatine really comes to the rescue.

The individual or group can do more repetitions, and then over time, they can actually do a greater volume.

We think with weeks of training, if you're doing more volume, you can actually get greater physiological adaptations.

So when we look at all the meta-analysis, when you compare creatine and weight training to creatine placebo and weight training, there is a greater increase in lean body mass, muscle size, as well as muscle performance.

So creatine, there is something there from a mechanistic standpoint to allow that.