S9 | E93 Creatine and Female Health with Darren Candow, Ph.D.

Darren G. Candow, Ph.D., CSEP-CEP, is a Professor and world-renowned creatine researcher. He busts myths and breaks down the science behind creatine supplementation - specifically for female bodies. 

In this episode, we discuss evidence-based creatine dosing protocols to minimize unwanted side effects like bloating, and we dive into the impact of creatine on female bone health, muscle mass, endurance improvements in exercise and even brain health. 

Dr. Candow is the Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow’s research program develops effective lifestyle interventions involving creatine monohydrate and resistance training which have practical and clinical relevance for improving muscle, bone and brain health/function.

Dr. Candow Shares:

1. How creatine is beneficial to females

2. What is the best protocol to use for women starting creatine to reduce side effects like bloating?

3. How does it impact muscle mass, bone health, and weight?

4. What kind of improvements women can expect to see if they start taking creatine

5. Creatine in pregnancy and breastfeeding

6. Who should NOT take it?

   Studies Referenced: 

   https://pubmed.ncbi.nlm.nih.gov/33800439/

   https://pubmed.ncbi.nlm.nih.gov/37144634/

   https://pubmed.ncbi.nlm.nih.gov/33557850/

   https://pubmed.ncbi.nlm.nih.gov/25993883/

   https://pubmed.ncbi.nlm.nih.gov/33759701/

   https://pubmed.ncbi.nlm.nih.gov/33467377/

   https://pubmed.ncbi.nlm.nih.gov/35688360/

   https://pubmed.ncbi.nlm.nih.gov/35276903/

   https://pubmed.ncbi.nlm.nih.gov/37368234/

   https://pubmed.ncbi.nlm.nih.gov/30978926/

   https://pubmed.ncbi.nlm.nih.gov/33670822/

   https://pubmed.ncbi.nlm.nih.gov/24766646/

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Show Notes: 

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*Disclaimer: All opinions of our guests are their own and in no way represent that of Lexi Miles Corrin and or Nikki Bergen.*