What if there was a complement that would construct muscle, preserve bone well being, fortify the mind towards cognitive decline as a consequence of age and stress, and alleviate despair, has been confirmed protected, and comes with virtually no negative effects? Effectively, there’s such a complement, it’s been round a very long time, and it isn’t even costly. It’s creatine.
Right here to unpack the myths, advantages, and really useful methods to make use of creatine is Darren Candow, a professor of train physiology and diet who supervises the Growing older Muscle and Bone Well being Laboratory on the College of Regina. Darren focuses on finding out creatine and has printed over 70 papers on the topic. Immediately on the present, Darren explains how a complement usually related to bodybuilders may very well be useful for almost everybody — athletes and non-athletes and the younger and previous alike. He unpacks what creatine does within the physique, and the way its advantages lengthen past the physique and into the mind. He provides suggestions on the formulation of creatine to make use of, a advised dosage and whether or not it ought to enhance with age, and the best way to keep away from the bloating impact. He additionally shares what we learn about creatine’s security, together with its results on the kidneys, and whether or not it may well trigger hair loss.