#76 - Creatine in exercise and health with Professor Darren Candow

Dr Glenn McConell chats with Professor Darren Candow from the University of Regina. Saskatchewan, Canada. He is an expert on creatine (Cr) and the effects of creatine supplementation on resistance exercise and other exercise. He is also examining the role of creatine in bone metabolism and cognitive function. Get greater increases in strength than muscle mass when supplement with Cr during resistance training. Vegetarians/vegans have lower muscle Cr but not lower brain Cr. Need to exercise to get benefits of Cr on muscle. Lots more. A very interesting chat. Twitter: @darrencandow
0:00. Introduction
1:40. How Darren got into exercise research
4:15. The early pioneers of creatine and other exercise research
7:30. What is creatine (Cr) and where get it from?
9:30. Do people need Cr and other supplements?
11:50. Effects of Cr supplementation on muscle Cr
14:10. Cr vs creatine phosphate (ATP and H+ buffering)
20:12. How Cr/creatine phosphate effects exercise performance
23:30. Cr supplementation and resistance training
26:30. Vegetarians/vegans and Cr
28:15. Aging and Cr
29:40. Mechanisms that Cr effects exercise performance
33:44. Does Cr increase strength/muscle more if control volume?
40:10. Pre print means not reviewed/published
42:15. Cr causes cell swelling but need exercise
43:40. Use it or lose it
45:10. Cr suppl: how much?
50:40. Cr transporter and muscle creatine levels
52:40. Does age or biological sex affect Cr levels?
54:30. What % increase with Cr suppl during resistance training
55:40. Dissociation of muscle mass and strength
1:00:15. Cr suppl has no effect on fat mass
1:01:15. Cr suppl timing/anti-inflammatory effects
1:05:15. Keep it simple and food first
1:06:45. Top sprinters, vegetarians/vegan and Cr
1:09:00. Time for Cr to decrease after stop Cr suppl
1:10:10. Side effects of Cr suppl?
1:12:00. Sarcopenia, resistance training and Cr
1:14:40. Bone and Cr suppl
1:20:12. The brain and Cr suppl
1:27:00. If brain is compromised Cr suppl may be beneficial
1:28:55. Who can Cr suppl benefit
1:31:50. Do untrained vegetarians/vegans need Cr suppl?
1:35:50. Need to exercise for Cr suppl to have any effect
1:40:10. Caffeine and creatine may interfere with eachother
1:43:40. Can put Cr suppl in coffee?
1:44:12. CHO (insulin) and protein can increases Cr uptake
1:45:19. Volume of resistance training and Cr suppl
1:46:10. Depression and creatine
1:47:08. Surprises with Cr research
1:48:15. Controversies in the field
1:51:15. Need to be careful with info on social media
1:53:42. Takeaway messages
1:54:46. Outro
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (link.springer.com/book/10.100....
Connect with Inside Exercise and Glenn McConell at:
Twitter: @Inside_exercise and @GlennMcConell1
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LinkedIn: Glenn McConell / glenn-mcconell-83475460
ResearchGate: Glenn McConell
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Not medical advice

[@itsjerryang]

I’m glad Google pushes this channel to me. I’m 62 am doing body gymnastics resistance exercise . Great information for me to digest. More people should follow this channel.

[@insideexercise]

Thank you. I’m glad you enjoy the podcast. And I’m very happy to hear that Google suggested it for you. Can I ask what kind of search you did for Google to suggest it. I don’t really do any search optimisation and keep getting emails from people saying Google will never suggest me and that I should pay them to help me out.

[@itsjerryang]

@@insideexercise Well, google algorithm will push what i'm interested to watch. I watched video on exericse and health. I watched HumanLab, so i think google will push similar video to us. From what i understand, Google algorithm will push your channel if they have "likes" and "comments". Of course if you pay Google, they wil l be happy to push more to you 😅. Great channel. Thumbs up!

[@don_marcel]

Thank you so much for this! Supplementing with creatine for the first time this training cycle and this answered so many questions and so much more. Best part of my week in training is classroom time with Inside Exercise :)

[@insideexercise]

Great to hear!! Thanks.

[@fastasasloth]

Many thanks for doing these series of vids, very informative and with the required depth of detail from people who know the state of the scientific "landscape" on the subject. You've covered nitrates and now creatine, just wondered if beta-alanine is on the list as a future topic for discussion, especially given the well documented side effect of paraesthesia, would be good to know if any evidence of long term harm etc..?

[@startingtoday4663]

Thank you for your series of videos...this one fell a "bit flat" Prof. Candow never did answer some of the questions. e.g. What is creatine ? he just said that we get some of it in our diet. Also did not explain how it is related to creatinine. Actually it's interesting that a scientist would dedicate his entire career to a substance that we do not need to supplement...is that useful way to spend his life

[@patriciazacariasb.3763]

Very interesting, I’ll be expecting more talks about creatine and how to use it 👏👏👏👏👏👏👏😂

[@insideexercise]

Glad you liked it. Is there more to talk about though?

[@jrobertkirby]

Thanks for another great podcast! Dr. Candow mentions another podcast at 56:45; Linda Raves? Wimda? Can you let us know the podcast name?

[@insideexercise]

Great you enjoy the podcast! He mentioned the interview I did with Wim Derave. Number 68.

[@jrobertkirby]

@@insideexercise Excellent! Thanks very much for the info.

[@PerryScanlon]

I'm curious how much it can improve 200m sprint time.

[@joshhall470]

What about stretch induced hypertrophy i wonder if there is increased tension on the concentric portion on the creatine.

[@joshhall470]

Or if the cell swelling has a relationship to muscle tension.

[@robertthompson5501]

Used to see the German trademarked "Creapure " on the shelf at GNC. No longer sold locally. I assume all creatine is sourced from China. Is that a problem? Thankyou for great podcast. 🙏🏻🏊‍♀️🏋🏻

[@nech060404]

It is available still in the USA. It is like twice the price though

[@koffski93]

If i am not mistaken there has been a creatine shortage for a while. I remember the price 10 years ago was about 25-30% of what it is now.