Dosage guidelines for teens and youth

Download my free Ultimate Guide to Creatine for Women here: https://academy.angelafosterperformance.com/creatine-guide 

What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym.

KEY TAKEAWAYS:

• Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation.

• Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation.

• Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause.

• Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women.

TIMESTAMPS AND KEY TOPICS:

⁠3:33⁠ – Creatine’s impact on fat loss, strength, and performance in women

⁠7:31⁠ – Recovery, overtraining & HRV: how creatine supports your nervous system

⁠13:31⁠ – Creatine for mood, mental health, and inflammation

⁠22:03⁠ – Muscle breakdown: why women respond differently than men

⁠31:25⁠ – Supercharge brain performance

⁠47:43⁠ – Creatine and sleep: timing, dosage, and recovery benefits

⁠55:13⁠ – Final verdict: What dose actually works—and is it safe?

VALUABLE RESOURCES

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ABOUT THE GUEST

Darren G. Candow, Ph.D., CSEP-CEP, FISSN is a Professor and Director of the Aging Muscle and Bone Health Laboratory, Director of Research for the Athlete Health and Performance Initiative and past Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow has published > 150 peer-refereed journal manuscripts (h-index: 49, i10-index: 107), received > $2 million in research support, and supervised over 20 MSc and PhD students.

Google Scholar: ⁠https://scholar.google.ca/citations?hl=en&user=iUYFaeoAAAAJ&view_op=list_works&sortby=pubdate⁠

Instagram:⁠ https://www.instagram.com/dr.darrencandow/?hl=en⁠

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Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

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