The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
Darren G. Candow, PhD, CSEP-CEP
Darren G. Candow, PhD, CSEP-CEP, is a Full Professor and the Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Renowned internationally for his expertise in exercise physiology and nutrition, Candow has made significant contributions to the understanding of creatine monohydrate’s role in human health and performance. His research primarily explores how creatine supplementation, combined with resistance training, can enhance muscle, bone, and brain health, particularly in aging populations.
Candow has published over 140 peer-reviewed journal articles, many of which focus on creatine’s efficacy and safety across diverse groups, including athletes, older adults, and postmenopausal women. His groundbreaking studies have demonstrated creatine’s potential to improve muscle strength, preserve bone mass, and enhance cognitive function, challenging myths and expanding its applications beyond athletic performance. Notable findings include evidence that creatine supplementation, paired with exercise, can maintain bone density in older adults and improve sleep quality in resistance-trained individuals.
His work has been supported by prestigious funding bodies such as the Canadian Institutes of Health Research, the Canada Foundation for Innovation, and the Saskatchewan Health Research Foundation. Candow also serves on the editorial boards of prominent journals like Nutrients, Frontiers, and the Journal of the International Society of Sports Nutrition, and acts as a scientific advisor for AlzChem, a leader in creatine research. Through supervising over 20 MSc and PhD students, he has fostered the next generation of researchers in this field.
Candow’s evidence-based insights have helped establish creatine monohydrate as a safe, versatile supplement, advocating for protocols like 0.1 g/kg/day for general health or higher loading doses for rapid benefits. His research continues to shape global perspectives on creatine, positioning it as a tool for healthy aging and longevity.
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