Dr. Darren Candow

It's probably the main reason a lot of older adults are placed in long-term care facilities.

If they have a reduction in strength, they can't live independently.

So that's why, again, resistance training or weight-bearing exercise, as you mentioned, CrossFit, whichever it is, foundational.

I'm from Canada, so shoveling the driveway in the winter counts because anything that's a load against you is really beneficial to the body.

I think people underestimate the benefits of moving.

And then if anything can be taken in, in this form, creatine, it'd be very, very beneficial.

Yeah.

does now this is interesting and i probably would have been the most surprised when we wrote the paper on this that we don't think traditional weight training where you're doing a set you're resting maybe a minute to two it seems like it's not catabolic or intense enough now

Most people will say, shake their heads, say, hey, when I'm in the gym, I'm really putting a lot of effort in.

I think from a mechanistic standpoint, when you're doing running or long distance continuous muscle contractions, it causes this large catabolic effect to the body.

So that really heightens the inflammatory response.

Weight training is acute.

Ten seconds of work, three minutes of rest.

Ten seconds of work, three minutes of rest for whichever it is.

And we just don't see creatine having a lot of superior effects from a resistance training recovery aspect, probably because the rest intervals for the average person are there.

But from a long distance event, you're running hours, you're swimming, whichever it is.

The best lines of defense come from triathlon and marathon running.

where the increase in these markers called cytokines were elevated.

The creatine sort of attenuated that rise.

It could allow the individual to recover and get back on the track or whichever it is quicker.