#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 but not lower brain Cr. Need to exercise to get benefits of Cr on muscle. Lots more. A very interesting chat. Twitter: @darrencandow0:00. Introduction1:40. How Darren got into exercise research4:15. The early pioneers of creatine and other exercise research7:30. 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 Cr14:10. Cr vs creatine phosphate (ATP and H+ buffering)20:12. How Cr/creatine phosphate effects exercise performance23:30. Cr supplementation and resistance training26:30. Vegetarians/vegans and Cr28:15. Aging and Cr29:40. Mechanisms that Cr effects exercise performance33:44. Does Cr increase strength/muscle more if control volume?40:10. Pre print means not reviewed/published42:15. Cr causes cell swelling but need exercise43:40. Use it or lose it45:10. Cr suppl: how much?50:40. Cr transporter and muscle creatine levels52:40. Does age or biological sex affect Cr levels?54:30. What % increase with Cr suppl during resistance training55:40. Dissociation of muscle mass and strength1:00:15. Cr suppl has no effect on fat mass1:01:15. Cr suppl timing/anti-inflammatory effects1:05:15. Keep it simple and food first1:06:45. Top sprinters, vegetarians/vegan and Cr1:09:00. Time for Cr to decrease after stop Cr suppl1:10:10. Side effects of Cr suppl?1:12:00. Sarcopenia, resistance training and Cr1:14:40. Bone and Cr suppl1:20:12. The brain and Cr suppl1:27:00. If brain is compromised Cr suppl may be beneficial1:28:55. Who can Cr suppl benefit1:31:50. Do untrained vegetarians/vegans need Cr suppl?1:35:50. Need to exercise for Cr suppl to have any effect1:40:10. Caffeine and creatine may interfere with eachother1:43:40. Can put Cr suppl in coffee?1:44:12. CHO (insulin) and protein can increases Cr uptake1:45:19. Volume of resistance training and Cr suppl1:46:10. Depression and creatine1:47:08. Surprises with Cr research1:48:15. Controversies in the field1:51:15. Need to be careful with info on social media1:53:42. Takeaway messages1:54:46. 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 (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: [email protected] to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice