FoundMyFitness · 2025-03-31 · Darren Candow
The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
77 research-tied claims examined: 2 contradicted 9 overstated 4 context 54 supported 8 unverified
2 Contradicted by research
A standard serving of salmon contains approximately 3 to 4 grams of creatine.
"So I mean, a serving of salmon is about 3 to 4 grams of creatine, um a hamburger would even have that." (said at 1:12:43)
The claim overestimates the creatine content of a standard serving of salmon (and beef) by roughly four- to eightfold. In nutritional science, raw meat and fish (such as salmon and beef) contain approximately 3 to 5 grams of creatine per kilogram (1,000 g). A standard dietary serving of fish or meat (typically 100 to 150 grams, or roughly 3.5 to 5 oz) therefore provides only about 0.3 to 0.7 grams of creatine, not 3 to 4 grams. To obtain 3 to 4 grams of dietary creatine, an individual would need to consume nearly a full kilogram (around 2 pounds) of salmon or beef.
Creatine does not degrade into creatinine in warm liquid unless superheated for a prolonged period.
"It will not degrade into creatinine unless it's superheated for a long, long period of time. So if you are putting it in your coffee, the heat is not the act." (said at 1:28:19)
The claim that creatine will not degrade into creatinine unless it is 'superheated for a long, long period of time' is contradicted by chemical and stability studies. In aqueous solutions, creatine spontaneously and non-enzymatically converts into creatinine across a wide range of normal temperatures, including refrigerated storage (4°C), room temperature (23–25°C), and physiological temperatures (35–37°C). This conversion follows first-order kinetics and accelerates at higher temperatures and lower (acidic) pH levels. While the reaction rate over short intervals (e.g., the minutes it takes to drink a cup of warm coffee) is slow enough that negligible immediate degradation occurs, 'superheating' is not required for degradation to take place.
- contradicts: Evaluation of the stability of creatine in solution prepared from effervescent creatine fo… (AAPS PharmSciTech 2003) · cited 20x in the literature
"Ninety percent creatine degradation was observed within 45 days for RT samples. However, at refrigerated condition this degradation was 80% within the same time period." (abstract, results, passage verified)
pubmedfull study (doi) - contradicts: Effect of water activity and temperature on the stability of creatine during storage. (Drug development and industrial pharmacy 2009) · cited 11x in the literature
"Creatine degradation to creatinine, which has no biological activity, in combinations of glycerol and pH 4.0 buffer solutions followed first-order kinetics up to a point where degradation started to level off, generally beyond the first half-life. Practical data are reported for a wide range of water activity (a(w)) values (0.31-0.983) at 4 degrees C, 23 degrees C, and 35 degrees C." (abstract, results, passage verified)
pubmedfull study (doi) - contradicts: Factors influencing the production of creatinine: implications for the determination and i… (Clinica chimica acta; international journal of clinical chemistry 1988) · cited 61x in the literature
"The initial reaction rate was found to increase with temperature, occurring maximally at about pH 3.7 for the conversion of creatine to creatinine, and at about pH 5.0 for the conversion of creatinine to creatine." (abstract, results, passage verified)
pubmedfull study (doi)
Unverified means no publication matching the claim was located; it does not prove the claim false. Spotted an error? See the corrections policy - disputes from the people quoted are prioritized.