FoundMyFitness
#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
31 Mar 2025
Download my “How to Train According to the Experts” guide Discover my premium podcast, The Aliquot Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects. Timestamps: (00:00) Introduction (04:34) What makes creatine effective for exercise performance? (08:01) The loss of explosive power with aging (09:36) How creatine speeds up recovery between sets (12:13) Two ways creatine boosts muscle strength (14:12) Why creatine might not speed typical weight-training recovery (16:38) Anti-catabolic effects (17:16) Why do men and women respond differently? (18:50) Dietary creatine vs. supplementation (19:36) Is creatine supplementation necessary—or optional? (21:05) Why plant-based may benefit most (22:15) Should creatine dosage change with age? (23:01) Loading vs. daily dosing (25:57) Why 5 grams might not be enough—other tissues (27:48) Can creatine prevent bone loss—even without weight training? (28:10) How creatine supports osteoblast activity (29:51) Preventing hip fractures with creatine (32:33) Creatine vs. bisphosphonates (36:21) Why creatine isn’t just for weightlifters (38:52) Why stressed brains benefit most (40:57) Why brain aging accelerates demand (43:54) Why 10g per day might be the optimal dose (45:45) Why creatine counteracts sleep deprivation (48:53) Before vs. after concussion (51:17) Should dosage be adjusted by weight? (52:39) Does creatine improve sleep on training days? (55:34) Creatine for Alzheimer’s and Parkinson’s—does the science hold up? (57:08) Can creatine help with depression and anxiety? (1:00:24) The role of creatine and glutamine in preventing respiratory illness (1:02:40) Why creatine may enhance endothelial health and circulation (1:04:04) Creatine’s role in cardiometabolic health (1:05:45) When does loading actually make sense? (1:06:51) Creatine’s dual role—preserving muscle and enhancing recovery after injury (1:09:46) Is creatine effective without exercise? (1:12:01) Why creatine might improve male fertility (1:13:57) Is it safe for children? (1:17:21) Creatine supplementation during pregnancy (1:18:54) Could creatine boost motor skills in kids? (1:19:34) Creatine monohydrate vs. the rest (1:24:15) How to avoid digestive issues with creatine supplementation (1:26:56) Does timing matter—and should you cycle it? (1:28:32) Should you take creatine every day—or only workout days? (1:29:17) Why caffeine might blunt the effects (1:32:21) Does creatine increase body fat—or is that a myth? (1:33:08) Preventing cramps (the hydration myth) (1:34:33) Understanding the creatinine confusion—why creatine won’t damage your kidneys (1:36:59) Why creatine is linked (wrongly?) to baldness (1:40:22) Debunking myths—sleep, cancer, urination (1:43:39) How creatine affects homocysteine levels (1:46:32) Creatine and protein—the ideal post-workout pair? (1:49:26) How to pick the best creatine supplement (1:51:46) What to know about micronized creatine Watch this episode on YouTube Show notes are available by clicking here
Full Episode
Welcome back to the podcast. Today, we're doing a deep dive into one of the most well-researched and widely used supplements, creatine. And joining me is Dr. Darren Kanda, one of the world's leading experts on creatine, muscle physiology, and aging. Dr. Kandao is a professor and director of the Aging, Muscle, and Bone Health Laboratory at the University of Regina in Canada.
He's also the director of research for the Athlete Health and Performance Initiative and has published over 140 peer-reviewed papers on how nutrition, particularly creatine, and resistance training impact muscle, bone, and brain health. Most people associate creatine with strength and power, but its effects extend far beyond that.
In fact, in this episode, Darren and I discuss how research now suggests creatine supplementation may play a role in cognitive function, particularly under stress or sleep deprivation, muscle and bone health, especially in aging populations, endurance performance and HIIT adaptations. It reduces inflammation and improves recovery.
We talk about metabolic and cardiovascular health with potential benefits for cholesterol, triglycerides, and even vascular function. We even discuss mental health conditions like depression. We also get into a lot of specifics regarding creatine supplementation, including how creatine supplementation works. The best ways to take creatine, should you cycle it, is timing important.
Does it work better if you take carbohydrates? We talk about dosing strategies. Standard recommendations are three to five grams per day, but the question is, should some people take higher doses? We discuss creatine and whether or not we need a loading phase for it, or if you can just start with a daily dose. We also talk about different forms of creatine.
Monohydrate is the gold standard, but what about HCL or other formulations? And we also discuss a lot of different common concerns. Does creatine cause bloating, GI distress? Does it interact with caffeine? Does it cause baldness? Is it bad for the kidneys? And many other concerns.
We also dive deep into the emerging research on creatine and sleep, including whether creatine actually improves sleep or if it's just helping the negative effects of poor sleep. So by the end of this episode, you'll have a comprehensive understanding of creatine, how it works, how to use it, and whether it makes sense for you. Thank you so much for having me. Thank you so much for joining us.
We've compiled a comprehensive set of resources for you. Head over to foundmyfitness.com forward slash topics where you'll find a deep dive into all the current evidence-based research on creatine. Just scroll through the alphabetical listing until you'll find the letter C. Thank you so much for having me. Premium membership is the best way to directly support our work.
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