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: @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