All about the latest science on creatine with Dr. Scott Forbes
Dr. Scott Forbes is trying to cut through the hype and misinformation around creatine so listeners can understand what creatine actually is, what it truly does (and doesn’t do), and how to use it safely and effectively for performance, brain health, and healthy aging.
In today’s conversation Dr. Forbes explores why creatine has become one of the most talked-about supplements—and how to separate real science from social-media noise. He explains what creatine is (and why it’s not a steroid), how it supports short-duration high-intensity performance, and what the research says about strength, muscle, endurance “bursts,” and recovery. Scott also dives into emerging findings on brain energy demands—especially under stressors like sleep deprivation and mental fatigue—and why creatine may matter more as we age.
You will learn how creatine works in the body’s energy systems, what benefits are realistic (small but meaningful), and how those gains can compound over time. You’ll also learn practical dosing strategies (loading vs. steady daily use), why creatine monohydrate is the best-studied form, how timing fits into the routine, plus the science behind common concerns like hair loss and kidney markers.
You will discover that creatine’s biggest strength is “quiet consistency”: it can modestly expand rapid-energy capacity and help maintain performance during physical or mental stress—without needing complicated protocols.
Scott helps solve the challenge of making a confident, evidence-based decision about whether creatine belongs in your routine—without fear, myths, or marketing-driven confusion.
Key take aways:
Creatine supports short, explosive efforts—strength, sprinting, bursts.
Creatine monohydrate is the most studied and reliable choice.
Five grams daily is a simple, effective baseline.
Timing matters less than consistency—before or after works.
Creatinine rises can be a marker issue, not kidney damage.
“Creatine is not a steroid.”
Today’s Expert Guest is Creatine Researcher Dr. Scott Forbes
Dr. Scott Forbes is a Full Professor of Physical Education Studies at Brandon University whose research focuses on nutrition and training strategies that support athletic performance, muscle health, and brain health—especially in aging adults. He is a Clinical Exercise Physiologist (CSEP-CEP) and a Certified Sports Nutritionist/Fellow (ISSN), with degrees from the University of Saskatchewan (BSc, MSc) and the University of Alberta (PhD), plus a postdoctoral fellowship at the University of Calgary and an IOC Diploma in Sports Nutrition.
Scott’s work stands out because he’s relentlessly evidence-first: he leans on systematic reviews, meta-analyses, and direct measures (like ultrasound muscle thickness) to describe benefits honestly—often emphasizing that effects can be real but modest. In a space crowded with exaggeration, he focuses on what the data actually supports, where the research is mixed (like endurance), and where it’s evolving fast (brain health and clinical populations).
The one key idea: If you’re “creatine curious,” start simple: choose creatine monohydrate and take ~3–5 g/day consistently (timing is flexible). If you want faster saturation, a short loading phase can work, but it’s not required—consistency wins.
This podcast contains advice and information relating to health and wellness. It should be used to supplement rather than replace the advice of your doctor or another trained health professional. If you know or suspect that you have a health problem, seek your physician’s advice before embarking on any medical program or treatment. All efforts have been made to assure the accuracy of the information contained in this podcast / interview / article as of the date of publication. The author and publisher disclaim liability for any medical or other outcomes that may occur as a result of applying the methods suggested in this material.
