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Dr Darren Candow has published over 1000 peer-reviewed studies on creatine, and he's found something surprising: the optimal dose depends entirely on what you're trying to achieve, and it's probably not what you've been taking.
He breaks down why creatine monohydrate is still king despite flashy new forms, which dose actually works for muscle, bone, and brain, and why vegans respond so much better to supplementation.
00:00 Introduction
03:30 Historical perception shifts of creatine
06:18 Personal stories and early experiences with creatine
13:46 Types of creatine and supplement forms
17:18 Monohydrate vs other creatine forms
21:55 Dosing strategies and individual needs
28:17 High doses for sleep deprivation recovery
32:59 Effects of long-term high creatine use
40:22 Does creatine cycling matter?
45:07 Creatine's role in female health
50:23 Supplements that synergise with creatine use
54:02 Potential inhibitors of creatine's effects
57:02 Exercise as an unmatched health tool
DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
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