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
8 No source found (not proven false)
Creatine accelerates the reuptake of calcium into the sarcoplasmic reticulum in muscle cells, increasing relaxation speed between contractions.
"And it's an area that just releases calcium to allow our muscles to contract, and creatine speeds up the uptake of calcium. So some of the evidence out of Europe has shown that it increases relaxation time or the ability of the proteins in your muscle to grab hold of each other to contract." (said at 0:09:00)
No published record matching the claim that creatine accelerates calcium reuptake into the sarcoplasmic reticulum to alter muscle relaxation speed was located; this does not prove the claim false.
Creatine supplementation does not directly increase muscle protein synthesis.
"First off, creatine doesn't directly increase protein synthesis, which might be a surprise for a lot of viewers... But unfortunately, we're not seeing any evidence that creatine increases protein synthesis." (said at 0:13:23)
No published record matching the claim that creatine supplementation does not directly increase muscle protein synthesis was located; this does not prove the claim false.
The human brain utilizes approximately 20% of the body's daily total energy expenditure.
"Again, our brain is small, but it uses 20% of our daily energy, and of course during development, that's when it is very, very precious as well." (said at 0:17:12)
No published record matching the claim that the human brain utilizes approximately 20% of the body's daily energy expenditure was located; this does not prove the claim false.
In vitro studies demonstrate that osteoblasts release the cytokine osteoprotegerin in the presence of creatine.
"Um the cool thing with osteoblasts, it releases the cytokine called osteoprotegerin, which acts as a decoy, and that's been shown in in in vitro studies there." (said at 0:28:20)
No published record matching the claim that in vitro studies demonstrate osteoblasts release osteoprotegerin in the presence of creatine was located; this does not prove the claim false.
Creatine supplementation without exercise has been shown to improve muscle strength, endurance, and repetitions to fatigue in healthy young and older adults.
"there's actually a small body of research in healthy individuals, young and old, that say creatine without exercise actually improves muscle performance. ... creatine by itself has been shown to improve muscle performance, improve strength, endurance, uh their ability to perform repetitions to fatigue, primarily in older adults, but there's been studies in younger individuals." (said at 1:07:09)
No published record matching the claim that creatine supplementation without exercise improves muscle strength, endurance, and repetitions to fatigue in healthy young and older adults was located; this does not prove the claim false.
There is evidence suggesting that daily creatine supplementation temporarily downregulates endogenous synthesis in the brain and liver, but synthesis returns to baseline upon cessation.
"There's a thought of taking in supplementation, maybe that'll give your brain and liver a bit of a break, and there's evidence to suggest that maybe if you're taking creatine on a daily basis, those organs don't need to make as much because you're you're offsetting that. Um but again, when you stop supplementation, it goes back to baseline, or it doesn't disrupt any of that." (said at 1:09:52)
No published record matching the claim that daily creatine supplementation temporarily downregulates endogenous synthesis in the brain and liver with a return to baseline upon cessation was located; this does not prove the claim false.
A 2003 study demonstrated that smaller, more frequent doses of creatine resulted in better retention than a single 20-gram bolus dose.
"there was a study done in 2003 where they showed smaller, more frequent doses were better than a super large 20-gram bolus dose. So it's almost like this retention idea." (said at 1:22:38)
No published record matching the claim that a 2003 study demonstrated smaller, more frequent doses of creatine resulted in better retention than a single 20-gram bolus dose was located; this does not prove the claim false.
Research confirms the presence of creatine transporters in human breast milk to facilitate creatine transport during lactation.
"We now know that the transporter from breast milk is is there." (said at 1:12:05)
No published record matching the specific claim that creatine transporters (SLC6A8) have been confirmed in human breast milk to facilitate creatine transport during lactation was located; this does not prove the claim false.
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.